21-18-15-12-9-6-3 reps for time of:
Alternating dumbbell snatches
dips

3 rounds for time of:
15 chest-to-bar pull-ups
30-calorie row
45 air squats

Hitting the Stimulus in Every CrossFit WOD

Intensity and variance are essential to CrossFit programming, driving results and fostering broad fitness. Preserving the intended stimulus of each workout ensures we optimize both elements. Factors like how a workout feels, loading, timing, volume, and movement patterns play a crucial role. The math method helps scale workouts to maintain intensity, guiding athletes to hit the desired time or rep targets. Whether tackling Fran, Cindy, or Amanda, scaling appropriately ensures athletes achieve the intended stimulus, maximizing fitness and results over the long term.

20-yard Sled Push,  Sled Pull , 50 push ups
30-yard Sled push, Sled Pull , 40 push ups

40-yard sled Push, Sled Pull, Sled Pull, 30 push ups

100 Russian Kettlebell Swings

Lil Kelly

5 rounds for time of:
Run 300 meters
20 box jumps
20 wall-ball shots

Kill Fake Hunger: Simple Strategies to Overcome Cravings and Hit Your Nutrition and Performance Goals

Mastering your nutrition plan starts with understanding that cravings often stem from boredom, habit, or sugar addiction — not true hunger. Build a solid foundation by consuming high-quality foods, balancing macronutrients, and following a consistent eating schedule. Address triggers like dehydration, junk food access, and lack of sleep, and embrace the slight discomfort of hunger as part of the process. If you slip up, don’t dwell — refocus with your next meal. Progress comes from consistency, not perfection, and with patience and these strategies, you can achieve your nutrition and fitness goals.

8 rounds for time of:
400-meter run
8 burpee

8 box jump
10-calorie bike
6 alternating dumbbell snatches

Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-elbows
15 goblet squats

5 rounds for time of:
12 push jerks
12 back squats

What Is Metabolic Conditioning?

Metabolic conditioning (met-con) is a cornerstone of CrossFit, designed to optimize your body’s ability to store, deliver, and use energy efficiently across varying intensities and durations. By targeting all three energy systems, met-cons boost energy efficiency, enhance fitness, support heart and lung health, promote fat loss while preserving muscle, and prepare you for real-world physical demands. Best of all, CrossFit-style met-cons build exceptional endurance without the need for traditional endurance training.