26 Mar 19

Metcon (AMRAP – Reps) Coaches Warm Up Push Up Series (1 Round) The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs… 2RNFT 5/3 Regular (Tri-cep) PU 5/3 Wide PU 5/3 Regular PU 5/3 One Hand in Front, One in Back 5/3 Regular PU 5/3 Other Hand[…]

25 Mar 19

Metcon (AMRAP – Rounds and Reps) AMRAP10 100M Sprint 5 Jump Squats 5 Burpees 5 Cals on Rower OPT Repeatibility Test  (3 Rounds for time) 3 Rounds, for Time: 250m Row, 10 KB Swings, 10 Burpees, 10 KB Swings, 10 Burpees, 10 KB Swings, 250m Row 12 min rest between rounds 100% Effort Work on[…]

23 Mar 19

Metcon (AMRAP – Rounds and Reps) A take off of Jenkins… AMRAP (with a Partner) in 25 minutes 50 Burpees 500M Row 50 Kettlebell Swings (53,35) 500M Row 50 Cals AB 500M Row 50 Push-Ups 500M Row Extra Credit Snatch (2×2 @80  2×2 @90  4×1 @100) Clean and Jerk (2×2 @75  2×2 @85  4×1 @95)

22 Mar 19

Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minut Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Masters (55+) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb[…]

21 Mar 19

Metcon (Time) WARM UP: 10-9-8-7-6-5-4-3-2-1 Cals on AB Med ball Push-ups Med ball V-Ups Walking Lunge (with med ball twist each side) Ring rows Turkish Get Up (6 mins to complete 5×3 TGUs, each side) Metcon (AMRAP – Reps) Teams of 4 4 Rounds 1 Minute Max Cal Row 1 Minute Max KB Swings (53,35)[…]

20 Mar 19

Metcon (AMRAP – Rounds and Reps) AMRAP10 100M Sprint 5 Jump Squats 5 Burpees 10 SUs or DUs Metcon (Time) 12 min time cap 2 Rounds 20 Pistols (Alt legs) 30 Kettlebell Swings (53,35) 40 Push-Ups 50 Double Unders Metcon (AMRAP – Reps) Work on a gymnastics skill you need work on…Pistols, MUs, etc… Extra[…]

20 Apr 19

Metcon (AMRAP – Reps) Tabada 1. Burpees 2. Is, Ys, Ts & Ws 3. Pull Ups/ Ring Rows 4. V-Ups 5 Rounds Rope Climb (Review Rope Climb Options :)) Metcon (AMRAP – Rounds and Reps) AMRAP 10 200M Run 1 Rope Climb (15 ft) 20 DB Snatches (50,35) (alt) Metcon (AMRAP – Rounds and Reps)[…]

18 Mar 19

Metcon (Time) For Time: 15 min time cap 25 OHS (95,65) 25 Box Jumps (24.20) 25 Thrusters (135,95) 25 Cals AB 25 DL (185,135) Metcon (Time) New/ Rehab/ Master For Time: 15 min time cap 25 Goblet Squats (35,25) 25 Box Jumps (24.20) 25 DB S2OH (35,25) 25 Cals Rower 25 DL (135,95) Back Squat[…]

15 Mar 19

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps) 3 rounds of:[…]

14 Mar 19

Metcon (Time) Warm up 5 Rounds 200 meter row 10 V Ups 10 Air Squats 10 Leg Raises 10 Walking Lunges Metcon (AMRAP – Reps) 3 rounds :30 Each Bicycle Crunch Flutter Kicks Side plank crunch right Side plank crunch left Rest :30 Metcon (AMRAP – Rounds and Reps) WOD 1 Teams of 2 AMRAP[…]