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Metcon (AMRAP – Rounds and Reps)

Death by Thrusters on a row boat

Minute 1 – 5 Thrusters (95/65)(65/45)

Minute 2 – 250/200 m row

Minute 3 – 5 Thrusters (105/75)(75/55)

Minute 4 – 250/200 m row

Minute 5 – 5 Thrusters (115/85)(85/65)

Minute 6 – 250/200 m row

Minute 7 – 5 Thrusters (125/95)(95/75)

Continue the ladder until either movement cannot be completed in the given minute

Score is the number of full minutes completed plus the number of reps completed in the failed minute: 25m of rowing = 1 rep

Each athlete is responsible for changing the weight on their own bar.


Coaches Choice:

5 minutes of abs


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Main – CrossFit


Metcon (AMRAP – Rounds and Reps)

As Many Rounds as Possible in 20 minutes:
250 Meter Run
Alternating Holds (plank, chin over pullup bar, handstand, L-Sit on Rings)
Burpee broad jump 2ft (measure out a 2 ft area. Instead of jumping and clapping overhead, RX is to jump both feet leaving ground together and landing both feet together on the other side of your 2ft marker.

When the Runner comes in, he will take over the hold. The person who was doing a hold, moves to burpees. The above holds ARE NOT CHOICE: Follow this rule: From minute 0 – 5 the hold is Plank, from minute 5-10 the hold is chin over pullup bar, for minute 10 – 15 the hold is handstand, for minute 15 – 20 the hold is L-Sit on Paralettes

Score is total number of burpees MINUS total number of breaks during your HOLDs.

Whole Life Challenge starts tomorrow, sign up or follow along!

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For those of you who have never heard of it, the Whole Life Challenge is a 55 day online fitness challenge that you can participate in either by registering at the website above or simply following along with the challenge rules. The goal of the challenge is to check in before and after the challenge by recording your weight, body fat percentage and completing some sort of benchmark workout. After the challenge is complete you will check in again to see how you’ve progressed during the 55 days. Next, simply follow the WLC 7 Daily Habits:

  • Eat by the WLC rules you choose at the level that is right for you (click for details). Make conscious choices that support your vision for a healthy lifestyle. Earn up to 5 points daily for nutrition.
  • Exercise each day. We recommend 3-5 “workouts” each week. The other days you’ll earn your points by being active. Ride your bike, surf, hike, even take an invigorating walk at sunset. This is your time to move daily. You earn 2 points for exercise. (Come to the box and get a good ass kicking in!)
  • Stretch for at least 10 minutes each day. You earn 2 points for stretching. (Do some mobility!)
  • Water One third of your body weight in oz. of water each day (20 ml per kg). You earn 1 point for water.
  • Supplement with a dietary supplement that would make a difference for your body if you took it every day. You earn one point for your supplement.
  • Live the WLC weekly lifestyle practice – things like sleep, meditate, & supporting others. You earn 1 point each day you complete the weekly lifestyle task.
  • Reflect at the end of each day and check in with how it went and how you’re doing. No amount of numbers can paint the whole picture. Your daily reflection helps you see how the challenge is really going. You earn 1 point daily for your reflection.

    You can check in on the website everyday during the challenge, or if you don’t want to sign up just follow along during the challenge period to keep yourself motivated. Whole Life Challenge starts tomorrow! This is just a fun and casual way to keep yourself in check for healthy happy living. If you’re interested, tell a friend and do it together! Good luck!