WOD: “Hot Route” For time: Buy-In: 1 Mile Run Directly into… 7.6.5.4.3.2.1 and then 1.2.3.4.5.6.7 reps of Thrusters 95/65/45 Box Jumps 24/20/16 Barbell facing burpees *35 min time capRead More

Strength: Back Squat 1rm WOD: “The 8’s” 8 MIN AMRAP 8 Pullups 8 HR Pushups 8 TTB 8 KB Swings 70/53/35lbs 8 Goblet Squats 70/53/35lbsRead More

Coach’s choice- Just Show up!Read More

Boulder CrossFit – CrossFit Metcon (Time) WOD: “Isabel-ish” For time: 800m Run 30 Power Snatches (95/65/45)30 Lat Barbell burpees 800m Run *cash out (handstand holds for time)Read More

Skill: Pistol Squats! spend 15 mins working on progressions WOD: “Cash Back” For time 40-30-20-30-40 V-Ups (do abmat sit-ups as a progression) Cal row *after each round do 4 pistol squats per legRead More

Strength: Clean work to a heavy single. Power or Squat WOD: “Speed Dating” 3 MIN AMRAPS Rest 1 Minute Between Rounds. Score the total amount of reps per round. Round 1: 15 air squats then with remaining time max…Power Cleans and Jerks Round 2: 15 pushups then with the remaining time max….Front Squats Round 3: 15...Read More

WOD: For time: Buy in: 25/20/15 cal bike 5 rounds: 200m Run 5 Burpee pullups 10 Back Squats 95/65/55 (must clean weight then put on back) Cash out: 25/20/15 cal bikeRead More

Strength: Front Squat- 5×2 85% 1rm WOD:  5 Rounds: 30 Double Unders or 60 singles 15 Single Arm Dumbbell Thrusters (50/35/25) Directly Into… 5 Rounds: 30 Double Unders 15 Single Arm Dumbbell Overhead Squats (50/35)Read More

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