27-21-15

Friday, November 4, 2016 For Time: 27-21-15 Back Squat(165,115)(135,95)(95,65)(55,35) Handstand Pushup (w/abmat)(box)(floor) It has been a while since we had back squats in a metcon.  You will be pulling this from the floor today so make sure you...

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Mirror

Wednesday, November 2, 2016 Deadlift: 10-5-3-1-1-1-3-5-10 Today we will be focusing on deadlift mechanics and if all goes well hit a new 1 rep max.  As in any proper build up to a 1 rm, the weights will increase and the reps decrease through the...

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New Animal

Tuesday, November 1, 2016 3 Rounds for Time: 1200 Meter Run Rest 5 Minutes 1200 Meters is 3 laps on our CFBC track (around the building).  If you can keep each lap around 1:45 you will have a 1:1 work rest ratio.  For this workout, that would be...

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Thriller

Monday, October 31, 2016 4 Rounds for Time: 10 Med Ball Situps (20,14)(14,10)(10,6) 10 Power Snatch (155,115)(135,95)(115,80)(55,35) 10 Med Ball Situps (20,14)(14,10)(10,6) 10 Bar Facing Burpees Happy Halloween!  No tricks here today, only...

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Thirty

Saturday, October 29, 2016 3 Rounds for Meters/Reps: 5 Minutes for Meters Run 5 Minutes for Rounds/Reps 7 Sumo Deadlift High Pull(95,65)(75,55)(55,35)(35,15) 7 Front Squats 7 Push Jerks In this workout you will be alternating from running for 5...

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Press and Double

Friday, October 28, 2016 Press: 3-3-3-3-3 Then, For Time: 100 Double Unders We have some heavy presses on tap today.  Build up to the heaviest weight that you can do 3 times.  After that we are going to test your double under skills with 100 for...

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