Strength: Power Clean (15 mins to work to a heavy single for the day) WOD: 3 Rounds for time 15/12/10 Calorie Assault Bike 12 Power Cleans (135/95/65) 9 Box Jump Overs (30″/24/20″)Read More

Strength: Back Squat 10 MIN EMOM 2 Back Squats (either work up in weight to heavy set of 2 or stick to one challenging weight the whole time- aprox. 80% of 1rm) WOD: 15 MIN AMRAP 20/17/14 Cal Row 15 Front Squats 115/75/65 10 Strict Pull-ups 5 HSPURead More

Boulder CrossFit – CrossFit Metcon (Time) COACH CHOICE JUST SHOW UP!Read More

“12 Days of Beastmas” 1 KB Sumo Deadlift HighPull 70/53/35lb 2 Front Squats 135/95/65 3 Power Cleans 135/95/65 4 Bar Facing Burpees 5 HSPU 6 Box Jumps 24/20/16 7 KB Swings 70/53/35 8 Balls Slams 30/20/10 9 TTB 10 OHWPL each leg (45/35/25) 11 Wallballs (20/14/12) 12 Double UndersRead More

Stregnth: Snatch Complex 10 MIN EMOM 1 Squat Snatch+1 Overhead Squat every min on the min (approx 70-75% of 1rm Snatch) WOD: For time 10-9-8-7-6-5-4-3-2-1 reps of Power Snatch 95/65/55 Hand Release PushupsRead More

WOD: FOR TIME 100 Double Unders 50 Single Dumbbell Hang Clean and Jerks (50/35/25) 80 Double Unders 40 Single Dumbbell Hang Clean and Jerks (50/35) 60 Double Unders 30 Single Dumbbell Hang Clean and Jerks (50/35) 40 Double Unders 20 Single Dumbbell Hang Clean and Jerks (50/35) 20 Double Unders 10 Single Dumbbell Hang Clean...Read More

Strength: Deadlift With a 15 min continuous clock work to a heavy single for the day WOD: 5 MIN AMRAP : 24/21/18 Calorie Row 21 Deadlifts 135/95/65 21 Lateral Barbell Burpees Rest 3 Minutes 5 MIN AMRAP 21/18/15 Calorie Row 15 Deadlifts 135/95/65 15 Lateral Barbell Burpees Rest 3 Minutes 5 MIN AMRAP : 18/15/12 Calorie Row 9 Deadlifts...Read More

JUST SHOW UP!Read More

Strength: Hang Squat Snatch (build to a heavy single in 15-20mins) WOD: 12 MIN AMRAP 25 Double Unders 9 AB-Mat Situps 25 Double Unders 9 Hang Squat Snatches (95/65/55)Read More

Skill: HSPU WOD: 2 Rounds 7 HSPU 10 Deadlifts 225/155/105 10 Bench Press 135/95/65 Rest 2 mins Repeat 2 more roundsRead More