Sunday Funday

CrossFit Power and Grace – CrossFit Metcon Metcon (Time) 1 Round – 1mile Run – 10 Bear Complex (135/95) – 1mile Run1 Bear Complex= Power Clean + Front Squat + Push Press + Back Squat + Push Press Basic Option: perform bear complex with 2 DB/KBs or on one side, Read more…

Friday

CrossFit Power and Grace – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Freaky Friday” For Distance and Rounds 5 Rounds – 1:00 Run – 1:00 Walk (for distance) *rest 5:00* “Death-by” EMOM – 1 Burpee – 1 Air Squat (increase both by 1 rep every minute until failure to Read more…

Thursday

CrossFit Power and Grace – CrossFit Strength Metcon (Weight) “Minimal” – 3 Vertical Jumps – 3ea 1-arm Overhead Squat “Basic” – 3 Position 1-arm DB/ KB Squat Snatch (high to low) “Complete” – 3 Position Snatch (high to low)15:00 to complete. Minimal: 3 vertical jumps for max height, then balance Read more…

Wednesday

CrossFit Power and Grace – CrossFit Metcon Metcon (Time) “WTF Wednesday” Cash-in: 40 Sit-ups “Nancy” 5 Rounds – 400m Run – 15 Overhead Squats Cash-out: 2:00 PlankIf you do not have a distance tracker, run 1min out, and then back, at a brisk pace. Match the rest of the rounds Read more…

Tuesday

CrossFit Power and Grace – CrossFit Strength Metcon (Weight) “Minimal” – 5 Box/Chair Jumpovers – :10 Handstand Hold “Basic” – 3 DB/KB Power Clean + 2 Hang Power Clean + 1 Thruster “Complete” – 3 Power Clean + 2 Hang Power Clean + 1 Thruster15:00 to work through rounds for Read more…

Monday

CrossFit Power and Grace – CrossFit Skill Metcon (No Measure) 3 Rounds “Movement Monday” – 4ea Slider Curtsy Lunge – 4ea Slider Lateral Lunge – :15ea Hollow-body Hold (F, L, R, B)See the briefing video for exercise demonstration. The intention is quality over speed on these. Metcon Metcon (Weight) Metcon Read more…

Sunday Funday

CFPG 329 from CrossFit Power And Grace on Vimeo. CrossFit Power and Grace – CrossFit Metcon Metcon (Time) “When Annie met Sally” 50-40-30-20-10 – Double-unders – Sit-ups *rest 2:00* Sally (Air Squats)2:1 Single:Double-unders. Rx+= 4 Burpees every time you can’t hold the squat during sally (Sally: search “sally up sally Read more…

Saturday

CrossFit Power and Grace – CrossFit Metcon Metcon (Time) Cash-in: – Send your workout buddy a message – Crab walk 1min – Run 1min – Elbow Plank 1min – Whine about the workout like coach is there (or send them a message) 4 Rounds – 19 Crab Walk Toe Taps Read more…

Friday

CFPG 327 from CrossFit Power And Grace on Vimeo. CrossFit Power and Grace – CrossFit Metcon Metcon (AMRAP – Reps) 17min AMRAP “Freaky Friday” – Up & Down a set of Stairs or Step-ups (with a backpack/vest) *every time you must stop, perform 3 burpees, then 6, then 9… etc.Score= Read more…