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

Boulder CrossFit – CrossFit Metcon (Time) For time: 10 Rounds of “Bergeron Beep Test” (75/55/45) 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55/45) 7 Pull-ups 7 BurpeesRead 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

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