Main – CF Endurance Metcon (Time) Warm-Up Drill: 4 x 90 second runs at 190 cadence Workout: 3 x 800m .....
Main – CrossFit Lite Metcon (AMRAP – Reps) Tabata Something Else: 8 Rounds, 20 Seconds On 10 Seconds Off Pull-Ups .....
Main – CF Endurance Metcon (Time) 500m Row Warm Up 2000m Row–Time Trial Group Walk Cool Down
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 .....
