3.15.2019Metcon (Time)For Time Hill Mile 15 Ring Rows 100 DU Hill 600 15 Ring Rows 100 DU 400 M run 15 Ring Rows 100 DU [...]

3.14.2019Skill Workpike - feet on floor, box, wall, deficit, free standing, paralettesMetcon (Time)Min 0-6 3 Rounds Cindy (rx+) strictMetcon (Time)min 6-12 Row 800/600 (rx+) 1000/800Metcon [...]

3.13.2019Front Squat (4x5 75-80%)Metcon (AMRAP - Reps)17 min amrap 2 bar facing burpee 2 Overhead squat 4 BFB 4 OHS 6 BFB 6 OHS 8,8 [...]

3.12.2019Sumo Deadlift (4x5 75-80%)Metcon (Time)For Time 500 M Row 30 T2B 30 thrusters 75/55 30 Sit Ups 30 SDLHP 30 Jumping Lunge

3.11.2019Push Jerk (4x5 75-80%)Metcon (Weight)16 min emom 1. 4 power snatch 75/55 RX+ (95/65) 4 burpee over the bar 2. 6 HPC 12 lateral jumps [...]

3.10.2019Deadlift (3x8 70-75%)Metcon (Time)5 RFT 6 Clean & Jerk 135/95 8 Chest To Bar Pull Ups 12 Pistols

3.9.2019Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk [...]

3.8.2019BURPEES!!! YASSSSS!Metcon (Time)2 Rounds For Time Hill 600 M 15 Box Jumps 24/20 20 Burpees 25 Wall Balls 20/14 30 DB Snatch 50/30 400 M [...]

3.7.2019Back Squat (3x8 70-75%)The Joker (Time)For Time 1 T2B, 10 DL 255/155 2 T2b, 9 DL 3 T2B, 8 DL 4 T2B, 7 DL 5 [...]

3.6.2019Push Press (3x8 70-75%)Metcon (AMRAP - Reps)7 min amrap 15 KB Swings 35/26 (rx+) 53/35 15 Sumo Deadlift High Pulls 5 KB Jerk LEft arm [...]