Tag Archive for: Nike Metcon

CONDITIONING for Tuesday 4/13/2021


every minute on the minute for 21 minutes​
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings

Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!


If you’ve been an FCF athlete for a couple of years now you may remember our PULLUP STRENGTH LADDER. We’ll do it with an added twist and treat it as an EMOM to make sure there’s adequate rest for recovery for you and to give coaches time to cue and correct movement. The plan is to run this twice, hopefully with you advancing a level at least once!

We’ll do this work in class on Mondays, Wednesdays, and Fridays. You can check in on the prescribed work on Tuesdays, Thursdays, and Saturdays and do this on your own on with a swole mate. You can feel free to just drop into the gym in your street clothes and get this completed if you can’t do it elsewhere. Doors work well for pullups too!

Today’s work load: 3(1-2-1).

This means we’ll do 1 pullup, drop and shake it out, 2 pullups, drop, and then 1 pullup. Repeat for a total of 3 sets (0:00 is the first, 1:00 is the second, 2:00 is the third). Done.

CrossFit WOD for Monday 11/25

21-15-9 reps for time:
handstand pushups
hand-release pushups
ring dips

then every 2:00 for 10:00 do 3 hang cleans. Post time to whiteboard.

LISTEN: OMG, GMOs! – Science Rules with Bill Nye
WATCH: Look out for training shoe deals this weekend. Need help making a choice?

CrossFit WOD for Thursday 7/17

5 rounds for time:
20 pullups
40 pushups
60 squats


5 rounds for time:
20 handstand pushups
40 pullups
60 alternating single-leg squats

Post time to whiteboard!


+ Here’s What Weight-Loss Advice Looked Like Nearly 100 Years Ago – Reader’s Digest
+ Sugarpill Founder Believes Wellness is Liberation – Mindful Feminism


CrossFit WOD for Wednesday 7/10

back squat 6×5

every 5:00 for 20:00
40 wall ball, 20/14lbs
30 calories
20 db box step overs, 24/20″ with 50/35lbs
max strict pullups in remaining time

Score = total strict pullups. Post score to whiteboard!


+ It’s the Insulin-Resistance, Stupid: Part 1 – CrossFit
+ Metcon 5 Training Shoes – Nike

This means all the older models will go on sale!