Boulder CrossFit – CrossFit Metcon (Time) Coach’s choice!Read More

Strength: Press 5×1 90% of 1rm WOD: For time: 21-15-9 Hang clean and jerks (115/85/65) Air Squats PushupsRead More

Skill: Muscle Ups (Bar and Ring) WOD: 16 MIN EMOM MIN 1: 2 Muscle Ups or 2 strict pullups with 2 dips MIN 2: 10 TTB MIN 3: 30 sec of handstand holds MIN 4: 200m RunRead More

Stregnth: Deadlfits 5×1 90% 1rm WOD: 3 rounds for time: 25 Wallballs 20/14/10 20 Deadlifts 185/105/95 10 Burpee Box Jump Overs 24/20/10Read More

WOD: For time: 2000m Row directly into… 2 Rounds: 50 Double Unders /100 singles 10 Pullups 12 Overhead Squats 115/85/65 14 DB Box Steps 50/35/25 and 24/20/16inRead More

Strength: Squat Clean 5×2 80% 1rm WOD: 13 min AMRAP 400m Run 10 Clusters 139/95/65 20 AbMat Sit-upsRead More

WOD: 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click hereRead More

Strength: Shoulder Press 5×5 work in weight or stay at the same weight WOD: Cash in: 400m Run 10-20-30 reps of Wallballs (20/14/10) Cal Bike Front Squats (95/65/45) directly into… 30-20-10 reps of Wallballs (20/14/10) Cal Bike Push Presses (95/65/45) Cash out: 400m RunRead More

Skill: HSPU (Spend 10-15 mins going over HSPU and variations). WOD: “Skillz” 10 rounds for time 200m Row 1 Power Snatch 155/125/105 3 HSPU 5 Lat Barbell BurpeesRead More

Strength: Bench Press 5×5 work in weight or stay at the same weight WOD: 12 MIN EMOM MIN 1: 50 Double under or 100 singles MIN 2: 10 Deadlifts 225/155/105Read More