Thursday, November 1st
A. METCON: 20 Minute EMOM (5 Rounds) Station 1: 50 Double Unders (100 Singles) Station 2: 20 Push-Ups Station 3: 10 Push Press...
Wednesday, October 31st
HAPPY HALLOWEEN CROSSFIT BURIEN!! A. STRENGTH: Split Jerk 4 Minute EMOM: 2 reps (60, 65, 70, 75) Every 90 Seconds 1 Rep: Continue to...
Tuesday, October 30th
A. GYMNASTICS: 5 Minute AMRAP: 10 Double Unders, 1 Bar Muscle-Up 20 Double Unders, 2 Bar Muscle-Ups 30 Double Unders, 3 Bar Muscle-Ups...
Monday, October 29th
A. STRENGTH: Back Squat 4 Minute EMOM: 3 reps (60, 65, 70, 75) Every 90 Seconds 2 Reps (80, 85) Every 2 Minutes: 1 Rep (90, 95, 100,...
Saturday, October 27th
METCON: 20 Minute AMRAP: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run If Unable to Run: 250m Row 10 Calorie Bike
Friday, October 26th
A. STRENGTH: Minutes 1-2-3: 3 Squat Cleans (68-72-74) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (78-81-84) Minute 8: Rest Minutes...
Thursday, October 25th
A. STRENGTH: 8 Minute EMOM: 3 Sets: 3 Jerk Drives + 1 Split Jerk 5 Sets: 1 Split Jerk B. METCON: For Time: 21-15-9-15-21 Handstand...
Wednesday, October 24th
A. METCON: 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55) If Unable to Run: 800m Row 30 Calorie Bike B. STRENGTH: 5 Supersets:...
Tuesday, October 23rd
A. STRENGTH: Every 90 Seconds for 6 Sets: Power Clean Build to Heavy 5-Rep Touch and Go for the Day B. METCON: 3 Minute AMRAP: 9/6...
Monday, October 22nd
A. STRENGTH: Every 2 Minutes, Back Squat 3 Sets of 9 (76-80-84%) B. METCON: (30 Minute Time Cap) “Dirty 30” + 30 Box Jumps (24/20) 30...
