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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2018 Nov 17

METCON: 0:00-8:00 5 Rounds for time of: 12 front squats 12 Power Cleans, 95/65 8:00-10:00 rest 10:00-18:00 10 down to 1 reps of: Burpees Dumbbell…

2018 Nov 16

METCON: 4 rounds for time of: 30 overhead medball Lunges 30 straight legged medball sit-up 30 pull-ups

2018 Nov 15

METCON: Karen For time: 150 wall-ball shots Men: 20-lb. ball to 10-ft. target Women: 14-lb. ball to 9-ft. Target

2018 Nov 14

STRENGTH: Shoulder press 3-3-3-3-3-3-3 reps

2018 Nov 13

METCON: 3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 12 burpees, jumping over the barbell Men: 75-lb. SDHP Women: 55-lb.…

2018 Nov 12

STRENGTH: Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

2018 Nov 10

“Hot Potato” 400 Meter Run, 50 Wallballs (20/14) 400 Meter Run, 35 Deadlifts (135/95) 400 Meter Run, 20 Burpee Box Jump Overs (24/20) 400 Meter…

2018 Nov 9

METCON: 3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 115 / 75 lb. Max-calorie row in 20 seconds Max L-sit…

2018 Nov 8

STRENGTH: Deadlift 1-1-1-1-1-1-1 reps
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2018 Nov 17

METCON: 0:00-8:00 5 Rounds for time of: 12 front squats 12 Power Cleans, 95/65 8:00-10:00 rest 10:00-18:00 10 down to 1 reps of: Burpees Dumbbell…

2018 Nov 16

METCON: 4 rounds for time of: 30 overhead medball Lunges 30 straight legged medball sit-up 30 pull-ups

2018 Nov 15

METCON: Karen For time: 150 wall-ball shots Men: 20-lb. ball to 10-ft. target Women: 14-lb. ball to 9-ft. Target

2018 Nov 14

STRENGTH: Shoulder press 3-3-3-3-3-3-3 reps

2018 Nov 13

METCON: 3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 12 burpees, jumping over the barbell Men: 75-lb. SDHP Women: 55-lb.…

2018 Nov 12

STRENGTH: Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

2018 Nov 10

“Hot Potato” 400 Meter Run, 50 Wallballs (20/14) 400 Meter Run, 35 Deadlifts (135/95) 400 Meter Run, 20 Burpee Box Jump Overs (24/20) 400 Meter…

2018 Nov 9

METCON: 3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 115 / 75 lb. Max-calorie row in 20 seconds Max L-sit…

2018 Nov 8

STRENGTH: Deadlift 1-1-1-1-1-1-1 reps
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