Strength: Back Squat: 1×5 65% 1×5 75% 1×5+ 85% (only record last set of max reps) WOD: 6 rounds for time 200m Run 21 Wallballs 20/14/10 15 KB Swings 53/35/26 9 CTB PullupsRead More

Coach Choice- JUST SHOW UP!Read More

Strength: Strict Press   5 at 40% 5 at 50% 5 at 60% no + on any lifts this week WOD: Fight Gone Bad Three rounds of: Wall-ball Shots (Reps), 20/14# Sumo deadlift high-pull (Reps), 75/55# Box Jumps, 20″ (Reps) Push-press (Reps), 75/55# Row (Calories) 1-minute rest count your total repsRead More

Skill:  Muscle Ups WOD: For time  21-15-9-9-15-21 reps of Hang Power Cleans 95/65/55 Pushups * after each set do 2 muscle-ups (bar or ring) (12 total) * sub muscle ups for ring row to ring dip or pullup to bar dipsRead More

Boulder CrossFit – CrossFit Deadlift (5 40% 5 50% 5 60% ) Metcon (AMRAP – Reps) WOD: “Poker Face” 5 MIN AMRAP : Buy-In: 400 Meter Run Max Rounds: 12 Front Squats (115/85/65) 6 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes 5 MIN AMRAP Buy-In: 400 Meter Run Max Rounds: 9 Front Squats (135/95/65)...Read More

WOD: For time 3 Rounds: 7 Toes to Bar 7 Push Presses (115/85/65) 7 Pullups 700/500/300 Meter Row 3 Rounds: 7 Toes to Bar 7 Push Presses (115/85/65) 7 Pullups 700/500/300 Meter Row 3 Rounds: 7 Toes to Bar 7 Push Presses (115/85/65) 7 PullupsRead More

Strength: Back Squat  5 at 40% 5 at 50% 5 at 60% no + on any lifts this week WOD: 14 MIN AMRAP 60/55/50 Calorie Assault Bike 100 Double Unders Time Remaining: Max Power Snatches (115/85/65) * Count total reps on the SnatchesRead More

JUST SHOW UP!Read More

Strength: Strict Press 1×5 75% 1×3 85% 1×1+ 95% WOD: 15 MIN AMRAP  30 Strict Presses (75/55/45) 30 Double Unders 30 Wallballs (20/14/10) 30 Double UndersRead More

Strength: Power Snatch Work to a heavy single for the day WOD: “Isabel”  For Time: 30 Snatches, 135# / 95#/65 CASHOUT: TABATA (Athletes Choice) choice 1-2 weaknesses to do 1 full TABATA with.Read More