9.11.2022Metcon (Time)A lot of Running for Time 100M, 200M, 400M, 800M, 400M, 200M, 100M 1 MIN REST BETWEEN RUNS Total time including rests is your [...]

9.10.2022Power Snatch (5@65%, 5@75%, 5x1 @ 85%)Metcon (Time)7 RFT (20 Min Cap) 30/20 (rx+ 53/35) LEFT arm 5 Single Arm DB Thrusters 10 DB Snatch [...]

9.9.2022Chelsea (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsHalf Chelsea (AMRAP - Rounds)30 Min E2Mom [...]

9.8.2022Push Press (5@65%, 5@75%, max @ 85%)Metcon (AMRAP - Reps)30 seconds work 30 seconds rest 4 of each 1. Row Calories 2. Wall Ball 20/14 [...]

9.7.2022Back Squat (5@65%, 5@75%, max@85%)Metcon (AMRAP - Rounds and Reps)4 min Bear Complex Power Clean 75/55 (rx+ 115/75) Front Squat Push Press Back Squat Push [...]

9.6.2022Deadlift (5@65%, 5@75%, max @ 85%)Metcon (AMRAP - Reps)2 min Amrap 4 Power Snatch 75/55 (rx+ 115/75) 6 Push Ups 1 min rest 2 min [...]

9.5.20228:30 & 9:30 am ONLYVictoria (Time)“Victoria” 5 Rounds For Time 10 Thrusters 95/65 14 Box Jumps 24/20 12 Sumo Deadlift High Pulls 95/65 12 Burpees [...]

9.4.2022Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops [...]

9.3.2022Front Squat (7x1 record heaviest 1)Metcon (AMRAP - Rounds and Reps)4x3 min Amrap w/1:30 min rest 6 kb SDLHP 53/35 (rx+ 70/53) 12 Jumping Lunges [...]

9.2.2022Metcon (AMRAP - Rounds and Reps)25 Minute Amrap 5 HSPU 6 Pull Ups (rx+ Bar MU) 1 Power Clean135/95 (rx+ 185/125) 100 M Run