Saturday, March 31st
METCON: Teams of 3: 30 Minute AMRAP: 75/50 Calorie Bike 75 Wallballs (20/14) 50 Power Cleans (115/85) Add (20/10) to barbell each...
Friday, March 30th
A. STRENGTH: Find your 3RM Split Jerk *Every 2 Minutes for 7 Sets, Complete 3 Split Jerks from the Rack *Start at 60% 1RM and Build B....
Thursday, March 29th
METCON: “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that...
Wednesday, March 28th
A. STRENGTH: 10 Minute EMOM 1 Squat Clean and Jerk @ 70-80% of your 1RM B. METCON: 3 Rounds: 20 One Arm Dumbbell Hang Power Clean and...
Tuesday, March 27th
A. STRENGTH: Every 2 Minutes, Back Squat 5×4 @ 70-80% B. METCON: EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 2 Bar Muscle Ups...
Monday, March 26th
METCON: For Time: 100-80-60-40-20: Double Unders (Scale 2:1 Singles) 50-40-30-20-10: AbMat Sit-Ups 10-8-6-4-2: Deadlift (275/185) The...
Saturday, March 24th
METCON: Teams of 3 20 Minute AMRAP: 10 Calorie Bike 8 Burpees 4 Clean and Jerks (115/85)* *(115/85) *(135/95) *(155/105) *(175/115)...
Thursday, March 22nd
A. METCON: 40-35-30-25-20-15-10: Russian Kettlebell Swings (70/53) Abmat Sit-ups 400m Row In this triplet, looking for athletes to...
Wednesday, March 21st
A. STRENGTH: Clean and Jerk 7 Sets, On the 2:00: 2 Hang Squat Cleans + 1 Split Jerk *Build Over the 7 Sets. B. METCON: 15 Minute AMRAP:...
