MetCon “Kelly” 400m Run 30 Box Jumps, 20 30 Wall Balls, 14 5 Rounds Time: 20:44 This was ok, nothing to write home about. Nice to not have to lift a barbell or pull my body weight today though. Lift Split Jerk Technique practice a) […]

MetCon “The 7” 7 HSPU 7 Thrusters, 95 7 Knees to Elbows 7 Deadlifts, 165 7 Burpees 7 KB Swings, 53 7 Pullups 7 Rounds Time: 23:34 Hmmm, well, I was significantly faster this time around than when we did this last May.  Last time for […]

Morning Endurance 8,900m row Just the worst at this skill. Eating Alana’s dust s always. Wamp wamppppp Skill/Lift Back Squat 4×5+ @ 160# + 8 Eeek…not feelin’ it today. MetCon AMRAP 20 minutes 5 Deadlifts @205# 1 round Mary (5 HSPU, 10 pistol squats, 15 […]

MetCon “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + High Hang Squat Clean + […]

Morning Enduro 8.5km run Back to the grind after a couple days of being a fat sloth, not exercising and eating all the sushi, froyo, chips and popcorn. YOLO #carrideswiththeOlynyks=chips #weekendswithmymom=allthesushi Skill/Lift Strict Press 4×5* @ 75# + 11   MetCon AMRAP 12 minutes 50 […]

Morning Endurance 10.5km run A touch long for my taste. Skill/Lift Deadlift 4×5* @ 215# + 10 MetCon 2 Touch n’ Go Rope Climbs 2 Cleans @145# 3 Burpee Box Jumps (mandatory step down), 30″ 15 Rounds Time: 17:31 Decided to do Saturdays WOD instead […]

Morning Row :45 ON; 2:15 SAF (Slow as fuck) 15 rounds – no rest Total: 9, 436m Well….trying to keep up my Kpups immersion row plan and it’s going pretty poorly. By immersion, I mean 2/7 days a week HA.  The only way I got […]

Morning Row 500m easy 250m hard 500m easy 250m hard Rest 3 minutes 5 Rounds Total: 7500m (5x1500m)   MetCon “2 Amigos 💑💪” by Brittany Hobbs In partners with Alana: AMRAP 8 minutes 10 OH Squats, 65# 10 Box Jump Overs, 20″ 10 Pull ups 25 Double unders […]

Skill/Lift Part A:  1) 5 Strict pull-ups 2) 10 Butterfly pull-ups 3) 5 Butterfly CTB This was a bit of a mess…ice cold going into this, almost ripped my hand. It all went much worse than I even anticipated…so that started me off in a pretty […]

Happy Halloween #Spookytunes Morning Enduro 8.34km road run Skill/Lift Power Clean 3×5 @ 120# 1×20@120# MetCon “Crossfit Open 14.1” AMRAP 10 minutes 30 Double-unders 15 Power Snatch, 55 Total: 8 rounds (360 reps) This was the last time I did this workout…It was a pretty […]