Strength Power Snatch Waves3@ 70%, 2@ 75%, 1@ 80%REST 2:003@ 75%, 2@ 80%, 1@ 85%REST 2:00Single @ 85%REST 2:00Single @ 85% MetCon Aunt Bea – 5 Rounds15/12 Cal Row15 Hang P Snatch (75/55)15 OHS (75/55)REST 1:1 between roundsRead More

MetCon for Time Barney Fife50/40 Cal BikeThen 5 Rounds5 P Cleans (155/105)5 Burpee Box Overs (24/20) Directly into 40/32 Cal BikeThen 4 Rounds4 P Cleans (185/135)4 Burpee Box Overs (24/20) Directly into 30/24 Cal BikeThen 3 Rounds3 P Cleans (205/145)3 Burpee Box Overs (24/20)Read More

MetCon Andy GriffithAMRAP 7200m Run10 Strict Pull UpsREST 3:00AMRAP 10200m Run15 Push UpsREST 3:00AMRAP 7200m Run20 Air SquatsRead More

Strength Snatch from Blocks (just above knees)3@ 60%, 2@ 65%, 1@ 70%3@ 65%, 2@ 70%, 1@ 75%2 Singles @ 80% MetCon How Would you Like to Die for Time15-10-5Deadlift (315/225)Bench Press (185/115)Rest 5:00 then15-10-5Deadlift (225/155)Bench Press (135/85)Read More

Strength Cleans from Blocks (just above knees)Clean Pull+ Clean+ Jerk5x (1+1+2) building from 60% to 80%Rest :60-:90 between sets MetCon w/ 12:00 cap I’ll See You at the Beginning Friend for Time80 DUs20 F Squats (95/65)Rest 1:0080 DUs20 OHS (95/65)Rest 1:0080 DUs20 Thrusters (95/65)Read More

Strength Power Snatch Waves3 @ 65%, 2 @ 70%, 1 @ 75%Rest 2:003 @ 70%, 2 @ 75%, 1 @ 80%Rest 2:001 @ 80%Rest 2:001 @ 80% MetCon The Protagonist for Time Cap 20:009-6-3Strict Towel Pull-Ups9-7-5Clusters (135/95) Rest til 10:00 mark Amanda9-7-5Muscle-UpsSquat Snatch (135/95)Read More

MetCon Neil AMRAP 73-6-9-12…Toes to BarCal Row Rest 3:00 For TimeStart where you finished and go in reverse Accessories 4 Sets10 KB Windmills15 Single Suitcase DL (each arm):30 Double KB Front Rack Wall SitRest as needed between setsRead More

MetCon Tenet – Partner AMRAP 255 Strict Pull-Ups10 Push-Ups15 Air Squatswearing a 20/14# vest***switch with partner after each full roundRead More

MetCon When He Saw Their FaithPartner AMRAP 2530/24 Cal Row20 Burpee Box Overs (24/20)10 P Cleans (185/135)***complete full round before switchingRead More

MetCon Water into Wine 3 RFT50/40 Cal Bike100 DUsRest 1:1 or as partner goesRead More