WOD: For total time: 3 rounds of: 10 Snatches 95/65/45 12 Barbell Facing Burpees Rest 3 mins then do 3 rounds of 10 Bar Muscle Ups 12 Barbell Facing BurpeeRead More
Stregnth: Deadlift 70%x3 80%x 3 90%x 3+ Based off of 90% of 1rm WOD: 12 MIN EMOM MIN 1: 10/8/7 Cal Row MIN 2: 5 HSPU or 15 regular pushups MIN 3: 10 Deadlifts 185/125/105 MIN 4: 10 Box Jumps 24/20/16Read More
Hi Members, Here’s our newsletter this month! Please reach out anytime with comments, questions, or suggestions. Monday, September 7th Labor Day Workout 9am: Please note we will only be holding 1 class this morning. All other classes will be canceled for the day. The workout itself will mostly take place outside in the parking lot...Read More
Strength: Back Squat 70%x3 80%x 3 90%x 3+ Based off of 90% of 1rm WOD: For time: 400m Run 25/20/15 Cal Bike 20 Back Squats 95/65/45 20 TTB 25/20/15 Cal Bike 400m RunRead More
Strength: Strict Press * all lifts based off of 90% of 1rm * + means max reps without resting 1×5 65% 1×5 75% 1×5+ 85% (only record last set of max reps) WOD: For time: 15-12-9 Push Press 115/85/65 DB Box Step Over (50/35/25) (24/20/16) Directly Into… 15-12-9 Push Jerk 115/85/65 Box Jump Overs 24/20/16Read More
Strength: Deadlift * all lifts based off of 90% of 1rm * + means max reps without resting 1×5 65% 1×5 75% 1×5+ 85% (only record last set of max reps) WOD: 30-20-10 reps of Overhead Squats 115/85/65 Deadlifts 115/85/65 *after each round do 30 DU for a total of 90 DURead More
Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) 5 MIN AMRAP 600M Row 1 Round of “Modified Cindy” Max Squat Cleans 135/95/65 REST 5 MINS 5 MIN AMRAP 400M Row 2 rounds of Cindy Max Squat Cleans 155/105/105 Rest 5 Mins 5 MIN AMRAP 200M Row 3 Rounds of Cindy Max Squat Cleans 185/135/105 *Modified Cindy=...Read More
