MetCon

The Three Stooges

3 rounds for time: 800m run 20 box jump overs (24/20) 15 ring dips *spend 15 minutes foam rolling, laxing, and static stretching

Exodus 2

5-5-3-3-1: Backsquat Start around 50% 1RM and add weight each set. Perform a set every 2 minutes. 10-10 Backsquat @ 70-75% Rest 2 min 3 rounds for time: 400m run 12 Front squats (165/115) 12 T2B

Medical Marvel

In Teams of 4 complete the following 50 In Unison Burpees then 40 Kettlebell Swings (53/40)* 30 Push Press (95/65) 40 Slam Balls (20/15) 30 Front Squats (105/75) then 100 m bear crawl – relay style *Athletes will each start at a different station (KB swings, push press, slam balls, or front squats) and complete […]

Electric Avenue

Spend 15 minutes working to a heavy set of 5 deadlifts For time: 750m row -Then- 3 rounds of: 10 Deadlifts (245/165) 15 GHD sit-ups 20 wall ball (20/14) **The 2017 CrossFit Open registration starts Thursday, January 12th CROSSFIT GAME SITE.  This year we will incorporate an “intramural” concept.  This will be so much fun! […]

The Ocho

Emom 9 min: Minute 1- L sit hold 20-30 seconds Minute 2- 30 double unders Minute 3- HS hold nose to wall 25-30 sec 3 rounds for time: 200m run 20 KB swings (53/40) 200m run 2 rope climbs

Roll Tide

In 15-20 min work to your heaviest 3 Rep Deadlift for the day. For time: 1000m row 50 box jumps (24/20) 25 OHS (115/85)

Home Field Advantage

Warm up: coaches choice C/O CrossFit.Com For time 30 wall ball (30/20) 1 mile run 30 wall ball (30/20) Core: 3 sets: 1 min front plank hold 30 sec left side plank 30 sec right side plank Rest as needed

Photo Bomb

4 sets Bulgarian split squat x 5 reps each leg Rest 60 sec 12 GHD sit ups Rest 60 sec For time: 400m run 30 Front squats (155/110) 60 double unders 400m run ***8:30am, 9:30am & Noon classes only today***