8.12.2022Metcon (Time)Happy Birthday Coach Janice! 5 RFT 8 C&J 75/55 (rx+ 95/65) 8 Hang Power Snatch 8 Pistols 12 Hollow Rock 12 Box Jumps 24/20" (rx+ 30/24") 12 Kettle Bell Swings 35/26 (rx+ 53/35) Buy [...]

8.11.2022Push Jerk (4x7 record heaviest)Metcon (AMRAP - Rounds and Reps)18 Min Amrap 20/16 cal bike/ski/row 30 Grasshoppers 20 DB Snatch 30/20 (rx+ 50/35) 3 Wall Walks

8.10.2022Back Squat (4x7 record heaviest)Metcon (AMRAP - Rounds and Reps)8 min Amrap 5 Deadlift 185/125 (rx+ 245/175) 30 Double Unders

8.9.2022Hang Power Clean (4x7 record heaviest 7)Metcon (Time)5 RFT 5 Hang Power Clean 95/65 (rx+ 135/96) 4 C2B Pull Ups (rx+ Bar MU) 30 Air Squats

8.8.2022Pistol Test (AMRAP - Reps)1 Min Alternating Max pistolsHill 600 M for time (Time)hill 6003x hill 600 M Run rest as needed. Record fastest timeMetcon (Time)3 RFT 50 Double Unders 8 Shoulder 2 Overhead 95/65 [...]

8.7.2022Clean and Jerk (4x1 95%)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles