Saturday August 17th 2019

Metcon (No Measure)


Single Arm Bench Press (right)

Bent Over Row (right)

Single Arm Bench Press (left)

Bent Over Row (right)

Ret 3-4min.


DB Front Squats 45/30s

Handstand Push-Ups

Weight for part 1: 50/35+ *Something heavier ideally

Part 2: If you can not do HSPUs, complete 1 Wall Walk after each set.

Wall Walk Video:

Friday August 16th 2019

Metcon (Time)

For Time:

7 Rounds:

10 Alt. DB Snatches 50/35lb.

30 Double Unders

immediately into;

5 Rounds:

10 Burpee Deadlifts 50/35lb.

15 Toes-To-Bar

Little nastier than it seems 😉

RX+ with 70/50s on the Deadlifts if you have them.

Thursday August 15th 2019

Metcon (Time)

An old school bodyweight classic!


5 Rounds For Time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest

Time each round. Score is total time to complete the workout.

Good Times for “Barbara” (estimate)

– Beginner: 46+ minutes

– Intermediate: 34-45 minutes

– Advanced: 24-33 minutes

– Elite: <23 minutes

Wednesday August 14th 2019

Metcon (AMRAP – Rounds)

“Macho Man… Daily D Style”

EMOM for as long as possible…

4 DB Power Cleans 45/30s

4 DB Front Squats

4 DB Push Press

**Stop at 20min. regardless

RX+ options:

1.) 5/5/5 rep scheme

2.) 50/35lbs DBs

3.) both.

Tuesday August 13th 2019

Metcon (Time)

For Time:

14 Alt. DB Snatches 50/35lb

10 Push-Ups

100 Meter Sprint

Rest 60sec. x  8 Rounds

Advanced: 6 Snatches at 70/50lb or something challenging. 6 total. 3 each arm.

*14 is total. 7 each arm.

*Ideally you would sprint 50m and turn around, but 100m Straight is fine too

Wednesday August 7th 2019

Metcon (AMRAP – Rounds)
“Butts and Guts Marathon”

Every 2min. Until you fail or give up 😉
30 Double Unders
15 Sit-Ups
5 DB Front Squats 45/30lb

*If you get 10 rounds, you can stop or keep going for bragging rights!

*Advanced can try a 70/50lb.
*On the DB Front Squat, you’re holding (1) DB in the front rack with your feet close together like this video:

Tuesday August 6th 2019

Metcon (AMRAP – Rounds)
20min… Running Clock…
10 DB Strict Press 35/20+
immediately into;
10 DB Upright Rows 35/20+
immediately into;
10 Burpee Deadlifts in your DBs (Same DBs)
Rest 60sec.

Go fast , but with good form and Repeat this until the time is up! Should be able to get 7+ Rounds. If you have extra time, you can just go until you hit 10 Rounds.

*The Upright rows are… Palms facing your quads and pulling your elbows to your ears. Just like an upright row with a bar, but with DBs.

*For the weight, shoot for something you can get all the strict press sets unbroken. If you have to eventually push press the last 2-3 later on that’s fine!

CrossFit & Sweat WODs Tues Aug 6th 2019

Click the photo to register for part 2!
Register your team $65/person. And don’t miss the TACO Party after the comp!


A.) Split Jerk
20min. to complete:
5 Sets:
5 Split Jerks
immediately into;
5 Weighted Pull-Ups (Not Chin-Ups like the past few weeks)

*Sets do not count until you are at a good percentage. Should be around 70% effort for set 1.

B.) PB & Jay
15min. AMRAP:
8 Pull-Ups
8 Alt. DB Snatch 70/50
8 Box Jumps 30/24″


A.) 20min. to get as far as possible…
DB Squat Cleans (50/35)
30 Wall Balls (20/14lb.)
100m Farmer Carry 70/53 *each hand

5min. rest

B.) For Time:
Cal Bike
DB Deadlifts 70/50s
DB Russian Twists (L+R=1) 35/25
*15 min time cap

Monday August 5th 2019

Metcon (Time)
5 Rounds:
40sec. of Bench Press 45/25s+
20sec. of Rest
40sec. of Pull-Ups
20sec. of Rest
40sec. of Double Unders
20sec. of Rest

Rest 2-3min.

Bent Over Row Ladder:

10 reps on the right arm

10 reps on the left arm

9 reps on the right arm

9 reps on the left arm
… All the way to 1 rep on each arm.

*On the bent over rows be sure to hold for 1sec. at the top of each rep and keep your reps slow and controlled. NO RUSHING this piece. Lay face forward on an incline bench if you want to switch the angle up a bit 🙂

Sunday August 4th 2019

Metcon (No Measure)
Adventure Sundays. Get out of the gym!

Pick one:
Find a good 1-3 Hour Hike and just get some walking in. Preferably something with some up hill and downhill in there.

Option 2…

Same, but with a weighted vest 🙂