SATURDAY

SATURDAY
Metcon
Helton (Time)
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

SATURDAY

SATURDAY
Metcon
Metcon (Time)
“Dumbbell DT”

5 RFT:

12 DB DL
9 DB Hang Power Cleans
6 DB STO

** After every round 400m Run

SATURDAY

SATURDAY
Metcon
Metcon (Time)
“Riley”

For Time:

1.5 Mile Run
150 Burpees
1.5 Mile Run

SATURDAY

SATURDAY
Metcon
Metcon (Time)
“Bert”

For Time:

50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpee

SATURDAY

SATURDAY
Metcon
Metcon (Time)
For Time:

1 Mile Run
100 Sit Ups
1 Mile Run

SATURDAY

SATURDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2:

25 min. AMRAP

I go, you style (per round)

7 Deadlifts (115/75)
7 Power Cleans
7 Front Squats

** Everytime you complete 4 rounds total 500m Row

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

3 RFT

30 KBS (53/35)
20 Burpees Over Partner
10 Clusters (135/95)

SATURDAY

SATURDAY

SATURDAY

SATURDAY
Metcon

SATURDAY

SATURDAY
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

SATURDAY

SATURDAY
Metcon
Metcon (Time)
20 RFT:

5 Burpees
10 Wall Balls
5 Burpees
200m Run

SATURDAY

SATURDAY
Metcon
Metcon (Time)
For Time:

In teams of 2:

40-30-20-10-20-30-40

Power Clean (115/75)
Wall Ball (20/14)
Push Jerk (115/75)

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

3 Rounds (each)

DL Hold (225/135)
50 Double Unders

3 Rounds (each)

HS Hold
10 Deadlifts (225/135)

3 Rounds (each)

Front Rack Hold (135/95)
10/10 DB Snatch

3 Rounds (each)

Dead Hang Hold
10 STO (135/95)

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

30 STO (145/85)
60 Pull Ups
90/70 Calorie Row
120 Front Squats (95/65)
90/70 Calorie Row
60 Pull Ups
30 STO (145/85)

SATURDAY

SATURDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
40 min. AMRAP

In teams of 2

400m Run
50 KBS (70/53)
750/500m Row
60 HR Push Ups
50/40 Cal AB
70 OH Lunges (45/25)

SATURDAY

SATURDAY
Metcon
Metcon (Time)
FOR TIME

In teams of 2:

50-40-30-20-10

Power Cleans (135/95)
Row (cals)
Wall Balls (20/14)
Burpees Over the Bar

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

200/150 Push Ups
EMOM 15 Air Squats
150/100 KBS (53/35)
EMOM 12 Burpees
100/75 STO (115/75)
EMOM 9 Sit Ups

SATURDAY

SATURDAY
Metcon
Metcon (Time)
For Time

In teams of 2:

200-150-100-50
Double Unders
100-75-50-25
Sit Ups
50-40-30-20
DB Snatch
10-8-6-4
HSPU (each)

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

400m Run
4 Rnds.
10 Burpees
10 Box Jumps
10 Goblet Squats
400m Run
3 Rnds.
15 Burpees
15 Box Jumps
15 Goblet Squats
400m Run
2 Rnds.
20 Burpees
20 Box Jumps
20 Goblet Squats
400m Run
25 Burpees
25 Box Jumps
25 Goblet squats

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2::

30 Deadlifts
EMOM 4 Hang Power Cleans
30 Hang Power Cleans
EMOM 4 Push Jerks
30 Push Jerks
EMOM 4 Deadlifts
R/X: (185/125)

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In Teams of 2:

1 Mile Run
60 Burpees Over Partner
60 KBS (70/53)
800m Run
50 Burpees Over Partner
50 KBS (70/53)
600m Run
40 Burpees Over Partner
40 KBS (70/53)
400m Run
30 Burpees Over Partner
30 KBS (70/53)

** Partner Holds a plank for burpees to count

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In Teams of 2:

30 Snatch (135/95)
30 Burpees
30 Power Cleans
30 Burpees
30 STO
30 Burpees
30 Front Squats
30 Burpees

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

10 RFT:

10/10 DB Snatch (50/30)
10 BBJO (24/20)
Every 3 min. 200m Run

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

6 RFT:

7 Deadlifts (225/155)
14 Push Ups
21 Sit Ups
42 Air Squats

Every 3 min. 200 m Run

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

3 Mile AB
50 Pull Ups
21 Deadlifts (315/225)
1500m Row
30 Pull Ups
15 Deadlifts
1 Mile Run
10 Pull Ups
9 Deadlifts

SATURDAY

SATURDAY
Metcon

SATURDAY

SATURDAY
Metcon
Metcon (Time)
FOR TIME:
In teams of 2

800m Run
90 Push Ups
90 GTO (45/25)
90 OH Walking Lunges
600m Run
70 Push Ups
70 GTO
70 OH Walking Lunges
400m Run
50 Push Ups
50 OH Walking Lunges
200m Run
30 Push Ups
30 GTO
30 OH Walking Lunges

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

100 Wall Balls (20/14)
50 TTB
25 Power Snatch (115/75)
80 Wall Balls
30 TTB
20 Power Snatch (155/95)
60 Wall Balls
10 TTB
10 Power Snatch (185/115)

SATURDAY

SATURDAY
Metcon
Metcon (3 Rounds for reps)
In teams of 2:

8 min. AMRAP

I go, you go style:

10 Wall Balls (20/14)
10 Burpees
10 Box Jumps (24/20)

** rest 2 minutes
** repeat x 3

SATURDAY

SATURDAY
Metcon
Metcon (No Measure)
20-18-16-14-12-10

Cal Bike
Clean and Jerk (115/75)

21-18-15-12-9

Cal Row
Goblet Squats

10-8-6-4-2

Single Arm KB Snatch
**10 / arm
*** switch with partner after each set

SATURDAY

SATURDAY

SATURDAY

SATURDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2:

I go, you go style:

3 Hang Power Cleans
3 Front Squats
3 Burpees Over the Bar
**Increase reps by 1 when both athletes finish round

R/X: (155/105)

Metcon
Metcon (AMRAP – Rounds and Reps)
9 min. AMRAP

12/9 Cal Row
6 STO
3 Burpees Over the Bar

R/X: (155/105)

Metcon
Metcon (Time)
For time:

100 Power Snatch (75/45)
** Switch every 10 reps
*** 3 Burpees EMOM

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

4 RFT:

400m Run
50 Air Squats
25 TTB

SATURDAY

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

3 Rnds.

30 Cal Row
20 Burpees
10 STO (165/115)

3 Rnds.

30 Cal Row
20 Burpees
10 STO

3 Rnds.

100 D/U
20 Burpees
10 STO

Saturday

CrossFit HomeBase – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3:

18 min. AMRAP

10/8 Calorie Row

10 HSPU

10 Hang Power Clean (95/65)