Main – CF Endurance Metcon (Time) 800m Run Warm Up 30 Second Couch Stretch each side 20 Walking Lunges (slow .....
Main – CrossFit Lite Metcon Metcon (Time) 5 Rounds 5x Burpees 10x Thrusters 15x Sumo Deadlift Highpulls 30x Hammer Strikes .....
Main – CrossFit Lite Metcon (Time) 3 Rounds of 10x-20x-30x Air Squats Dips Air Squats Pull-ups Air Squats Push-ups
Main – CrossFit Lite Metcon Metcon (17 Rounds for reps) EMOM 17 min Teams of 2 5x Burpees Each Max .....
Main – WOD Weightlifting Front Squat / Back Squat Combo (4×3/6 @ 75% 1RM FS) As described Metcon Metcon (AMRAP .....
Main – WOD Metcon Metcon (Time) Buy In 100 Air Squats 300yd Shuttle 20 Lunge/Curl/Press 20 Plyo PushUps 20 KB .....
Main – WOD Metcon Metcon (Time) 50 Goblet Squats 70/53# 40 Wall Balls 20/14# 12’/10′ 30 Lateral Hops 40 Wall .....
Main – WOD Metcon Metcon (Time) 3 Rounds 400m Run 50 Double Unders 400m Run 20 Jump Squats w/ Slamball .....
Main – WOD Weightlifting Push Press (5×4 working to heavy 4) Metcon Metcon (Time) 2 Rounds 50m Burpee Broad Jumps .....
Main – WOD Metcon (Time) Teams of 2: Cash In: 100 Pull Ups — 3 Rounds: 1000m Run (run together) .....
Main – CrossFit Lite Happy Holloween! Metcon 15 Min AMRAP 5x Pull-ups/ Ring Rows 10x Air Squats 15x Dips 20x .....
Main – CF Endurance Metcon (Time) 800m Run Warm-Up 30 Second Sampson Stretch each side 2 minutes sumo squat —– .....
