Weightlifting Power Clean (From the Blocks @80%x1x1, then Drop set 2×2 ) (15min) For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is above 110kg (242#). For Drop Sets 2×2, decrease weight by 10kg (22#) down if work single is below 110kg (242#). Target 5kg (11#) increase / week if work…

Its Holiday photo shoot day!! Come back tonight at 6:30pm for being a part of our Holiday card this year. Wear your christmas socks! Weightlifting SNATCH PULL + 2 LOW HANG SNATCHES (@60%x(1+2)x4) (15min) Back Squat (@75%x3x3) (15min) Metcon Metcon (Time) For time, 15 Push press 5 Rope Climb 12 Push press 4 Rope climb…

Metcon Metcon (AMRAP – Reps) EMOM 7 13/11 Cal Row Metcon (8 Rounds for reps) On a 8minute running clock, perform 1minute each of: Squats Push-ups Box Jump 20″ Pull-ups Inverted Burpees WB shots 10/9ft 20/14# Burpees Double unders Post reps completed for each exercise (8min) Metcon (No Measure) NFT 3 Rounds of 10 Hanging…

Weightlifting Clean (Find 1RM) (25min) Metcon Metcon (AMRAP – Reps) 2 rounds of AMRAP 3 Kill the SB 1min Rest AMRAP 3 Squat Clean 185/125 1min Rest AMRAP 3 Row for Calories 1min Rest (24min) Kill the SB : Check out @ min 8:04 https://youtu.be/5InbmSUNG4w

Weightlifting Deadlift (3-3-2-2-2-1-1-1-1-1) (20min) This is ten sets. After a warm-up (of course) start light and increase the load each set. Rest as needed between sets to maximize load. Post loads to comments. Metcon Metcon (4 Rounds for reps) “Tabata Barbell” Tabata deadlift, 185/125 Tabata hang power clean, 135/95 Tabata front squat, 85/55 Tabata push…

Metcon Metcon (Time) For time: 30-cal. row 20 burpee box jump-overs 10 odd-object cleans Men use a 30-in. box Women use a 24-in. box Find a sandbag, KBs, DBs,  or other heavy odd object for the cleans. Post time to comments. (11min)

Weightlifting Overhead Squat (Banded 5-5-5-5-5 ) (20min) Find the heaviest 5RM banded OHS with the minimum 5 sets. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 3 Rope climbs 12 Push press 135/95 50 DUs Metcon (No Measure) NFT 3 Rounds of 10 Glute Ham Raise 10 Reverse Hyper GH Raise: https://youtu.be/NeLM-HGXRmY Reverse Hyper: https://youtu.be/gu7aVtevS9Q

Metcon Metcon (AMRAP – Reps) EMOM 21 Min 0,3,6,9,12,15,18 – 3 Hang Cleans 185/130 Min 1,4,7,10,13,16,19 – AMRAP cal Bike Min 2,5,8,11,14,17,20 – Rest Metcon (Time) For time, 3 Rounds of 250m Row 12 Squat snatches 65/45 21 Pull-ups (15min) Metcon (No Measure) NFT 3 Rounds of 20 GHD sit-ups (9min)

Metcon Cameron (Time) For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′ In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR,…

Metcon Wes (Time) Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries…