Main – CrossFit Lite Metcon (AMRAP – Reps) Death By Goblet Squats, then: EMOM for 10 Minutes: 5 Deadlifts (KB .....
Its that time again – we LOVED this challenge last year and our Members saw some amazing results! Athlete Registration .....
Main – CrossFit Lite Metcon (Time) 1000m Run or Row 30 Pull Ups or Ring Rows 30 Push Ups 30 .....
Main – WOD Weightlifting Back Squat (6×5 @ 80%) Metcon SQT (Time) Three rounds for time of: 10 Ground to .....
Main – WOD Gymnastics Core Work (20 min Practice) Knee Pulls/K2E/T2B Metcon Metcon (AMRAP – Rounds and Reps) 20 min .....
Main – WOD Weightlifting Back Squat (6×2 @ 80%) Metcon Metcon (Time) 4 Rounds 200m Row 9 Thrusters 115/75# 15 .....
Main – WOD Weightlifting Low hang snatch (20 min Practice) snatch starts 2″ off floor Metcon Metcon (Time) 150 Double .....
Main – WOD Weightlifting Back Squat (6×4 @ 80%) Metcon Metcon (Time) 1000m Run 30 Burpees over the Bar 20 .....
Main – CrossFit Lite Metcon (Time) 800M Run 15 Burpees 15 Deadlifts (w/ KB or Barbell–emphasize form over speed!) 15 .....
Main – CF Endurance Metcon (Time) 800m Run/1000m Row Warm-Up 4 x 90 second run drills at 190 cadence (be .....
Main – CrossFit Lite Metcon (AMRAP – Reps) 10 Min AMRAP: Wall Balls 14#/10# EMOM perform 3 deadlifts (w/ KB .....
Main – CrossFit Lite Metcon (AMRAP – Reps) 16 Min AMRAP as Teams of 2: 15 Calorie Row (Teammate 1) .....
