Blog

Main – WOD Weightlifting Back Squat (6×2 @ 80%) Metcon Metcon (7 Rounds for time) 7 Rounds Every 3 Min. .....

Main – CrossFit Lite Metcon (AMRAP – Rounds and Reps) 20 Min Team AMRAP (Teams of 2): 100m Prowler Push .....

Main – CF Endurance Metcon (Time) 3 RFT: 400m Run Rest 1:00 500m Row Rest 1:00

Main – CrossFit Lite Metcon (Time) 4 RFT: 20 Box Jumps or Step Ups 15 Abmat Sit Ups 10 Shoulder .....

Main – CrossFit Lite Metcon (Time) 3 RFT as Teams of 2: 10 Burpees to Thruster by Partner 1 Plank .....

Main – CF Endurance Metcon (Time) CFG 2014 Scaled Triple: 1000m Row 100 DU or 300 SU 1 mile run

Main – WOD Mobility Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo .....

Main – WOD Weightlifting Strict Press (EMOM Heavy 2 reps for 12 min) Strict Press Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 10-1 .....

Main – WOD Weightlifting Hang Snatch (20 min Practice) Metcon Metcon (Time) 40-30-20-10 KBS 53/35# 80-60-40-20 Double Unders15 min Time .....

Main – WOD Gymnastics Double-Unders (20 min Practice) Metcon Metcon (Time) 400m Row 10 Man Makers 35/20# 10 T2B 400m .....

Main – CrossFit Lite Metcon (Time) 3 RFT: 400m Run (Sub 500m Row) 20 KB Swings 10 OHS w/ PVC .....