Metcon (No Measure)WARM-UP10 Leg Swings fwd/bwd10 Leg Swings side/sidethen-3 RoundsStraight leg raises x 10 each1:00 plank hold-forearmsScorpions x 5/side Metcon (No Measure)ACCESSORY10-9-8-7-6-5-4-3-2-1Step Ups on a stair or chairSingle Read more March 30 2020
Strength: E2.5MOM (10)Bench Press (4 x 2 @ 90%) Metcon: For Time50 cals Assault Bike- then -4 Handstand Pushups8 Chest to Bar Pullups12 Air SquatsRx+ strict Read more February 21 2020
Metcon: "Mini Barbara"3 rounds for time of:20 Pullups30 Pushups40 Situps50 Air SquatsRest 3:00 between rounds "Souls are like athletes, that need opponents worthy of them, Read more January 13 2020
Metcon: (Time)"Lucky 13"3 Rounds13 Pushups13 Situps13 Box Jumps13 Kettlebell Swings13 Push Press 4513 Walking Lunges each leg13 Mountain Climbers each leg13 Knees to Elbows13 Pullups13 Dips13 Read more December 13 2019
"Oly Cindy"AMRAP 201 Squat Snatch 115/755 Pullups10 Pushups15 Air SquatsRx+ 135/95Scale 65/45 "Doubt is not a reason to back down. It is a reason to Read more December 3 2019
Metcon: E(5)MOM x 4 (20:00)Part a: Metcon (Time)Row 1000/750mRx+1250/1000mPart b: Metcon (AMRAP - Reps)Double Unders-Unbroken sets5-10-15-20-25-30-35-40-45-50Record last unbroken set completed.Rx+ 2 roundsPart c: Metcon (Time)40 Situps + 40 AirsquatsRx+ Read more November 7 2019
Strength: E(2)MOMDeadlift (3 x 5 @ 80% across) Metcon: (Time) 45 Air squats 45 Deadlifts 165/115 45 Situps 30 Air squats 30 Sumo Deadlifts 165/115 Read more October 30 2019
2 rounds, of: 3 rounds 5 Pullups 10 Handstand Pushups Read more October 4 2019
Part 1: Hang Power Snatch, 3×5 Part 2: Teams of 2, 6 Rounds 6 Hang Power Snatch 75/55 9 Pushups 12 Air Squats Partners alternate rounds for a total of 6 Read more September 9th 2019