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@crossfitgroundworks
METCON In Teams of 3 250 Power Clean and Jerks Every 5:00 (to include the start), complete: 45/30 Calorie Row 30 Toes to Bar Weight climbs every 50 repetitions. Weight #1 – 95/65 Weight #2 – 115/80 Weight #3 – 135/95 Weight #4 – 155/105 Weight #5 – 185/135 30:00 Cap
METCON In Teams of 2, AMRAP 31 (Rounds & Reps) 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24)
METCON “Murph” (Time) 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here.
METCON Teams of 3, with a 30:00 Cap 60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55) 60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65) 60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80) 60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95) 60/40 Calorie Assault Bike, 15 Power Snatches,…
METCON In Teams of 3, with a 25:00 Time Cap (Time) 400 Meter Run, 100 Deadlifts 400 Meter Run, 80 Hang Power Cleans 400 Meter Run, 60 Front Squats 400 Meter Run, 40 Push Jerks 400 Meter Run, 20 Clusters RX – 155/105 The entire team runs together. On the barbell repetitions, these are team…
METCON AMRAP 12 (Time) 1200m Row Buy-In -then- 6 Abmat Sit-ups 6 Burpees 10 Russian Kettlebell Swings 1 Partner Works, Other Holds KB in Front Rack Position
The basic tenets of CrossFit. We aim to teach people to move better in a safe environment and get more fit than ever along the way.Â
METCON CrossFit Games Open 18.2A 1-2-3-4-5-6-7-8-9-10 reps Dumbbell Squats 50/35 lb. Bar-Facing Burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2A – If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap CrossFit Games…
METCON In Teams of 3, AMRAP 25 (Rounds & Reps) 100/75 Calorie Assault Bike, 75 Thrusters (95/65), 10 Rope Climbs (15′) 100/75 Calorie Assault Bike, 75 Power Snatches (115/80), 10 Rope Climbs (15′) 100/75 Calorie Assault Bike, 75 Clean and Jerks (135/95), 10 Rope Climbs (15′)
STRENGTH Front Squat / Back Squat Alternating EMOM x 12 (6 Rounds): Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats 66% of front squats for both METCON 3 Rounds (Time) 15 Hang Power Cleans (115/80) 15 Barbell-Facing Burpees
METCON Teams of 3, AMRAP 25 (Rounds & Reps) 300/210 Calorie Bike 120 Chest to Bar Pull-Ups 60 Power Clean and Jerks (135/95) 50 Power Clean and Jerks (155/105) 40 Power Clean and Jerks (185/135) 30 Power Clean and Jerks (205/145) 20 Power Clean and Jerks (225/155) Individual version: 100/70 Calorie Assault Bike 50 Chest…
METCON AMRAP 13 (Rounds & Reps) 70 Alternating DB Snatches (50/35) 60 Wallballs (20/14) *Females to a 9′ Target 50 Calorie Row 40 Handstand Pushups METCON 3 Sets (No Measure) 5 Waiter Squats, each side 7 Barbell Rollouts 10 Dumbbell Bent Over Row, each side :30s Wall Facing Handstand Hold
METCON On the Minute x 24 (Calories) Minute 1 – 1 Round of “CTB Cindy” Minute 2 – 10 Hang Power Snatches (95/65) Minute 3 – Max Calorie Assault Bike Minute 4 – Rest
METCON Teams of 3 (Time) 100 Calorie Row 100 DB Snatches (50/35) 100 Lateral Barbell Burpees 100 Thrusters (115/80) 100 Lateral Barbell Burpees 100 DB Snatches (50/35) 100 Calorie Row
STRENGTH 4 Rounds (Weight) Max Strict Ring Dips in :30s 15 GHD Sit-Ups 5 Deadlifts Rest 2:00 Athlete’s choice on deadlift weight, building to a five rep heavy touch and go set across the four rounds. Aim to start in the area of 60-65% of your estimated/current 1RM, increasing by roughly 5% on each round.…
METCON In Teams of 3, AMRAP 25 (Reps) 70 Calorie Row, 70 Barbell-Facing Burpees, 70 Power Snatches (75/55) 60 Calorie Row, 60 Barbell-Facing Burpees, 60 Power Snatches (95/65) 50 Calorie Row, 50 Barbell-Facing Burpees, 50 Power Snatches (115/80) 40 Calorie Row, 40 Barbell-Facing Burpees, 40 Power Snatches (135/95) 30 Calorie Row, 30 Barbell-Facing Burpees, AMRAP…
METCON Back Squats (AMRAP- Reps) 2 Rounds: Max Reps in :15 seconds @ 135/95 Rest :45s Max Reps in :30 seconds @ 185/135 Rest 1:30 Max Reps in :45 seconds @ 225/155 Rest 3:15 between rounds. METCON For Time 1,200 Meter Run Directly into … 3 Rounds 19 Toes to Bar 87 Double-Unders 7 Hang…
METCON Tommy Mac – 2 Rounds for Time 12 Burpees 12 Thrusters, 75/115 12 Burpees 12 Power Snatches, 75/115 12 Burpees 12 Push Jerks, 75/115 12 Burpees 12 Hang Squat Cleans, 75/115 12 Burpees 12 Overhead Squats, 75/115