Boulder CrossFit – CrossFit Front Squat (5×5) Metcon (Time) Conditioning: 21-15-9: Power Snatches (95/65/55) 25 Air Squats Directly Into… 21-15-9: Push Presses (95/65/55) 25 Air SquatsRead More

For time: 21-18-15-12-9-6-3 reps of Overhead Squats 95/65/55 HRPU *250m row after each round Cash-out: Coach choice if time permitsRead More

“Encore” On the 5:00 x 2 Rounds: 10 Box Jumps 24/20/16 12 Dumbbell Thrusters (50’s/35’s/25) 10 Box Jumps 9 Dumbbell Clean and Jerks (50’s/35’s/25) 10 Box Jumps 6 Devils Press (50’s/35’s/25) Rest 3 mins On the 5:00 x 2 Rounds: 10 Box Jumps 24/20/16 6 Devils Press (50’s/35’s/25) 10 Box Jumps 9 Dumbbell Clean and...Read More

Boulder CrossFit – CrossFit Metcon (Time) “Heldum” For Time: 400 Meter Run 21 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 18 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 15 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 12 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter...Read More

“Ceiling Fan” Conditioning: “Ceiling Fan” For Time: 21 Clean and Jerks (155/105/05) 100 Double Unders 21 Clean and Jerks (155/105/95) On the Minute: 7 Wallballs (20/14/10)Read More

“Big Floyd” Memorial WOD 800M run 25 deadlifts 135/95 25 burpees 800m run 25 squat cleans 135/95 25 burpees 800m run 25 push presses 135/95 25 burpees 800m run 25 clusters 135/95 25 burpees 800m runRead More

Strength: Back Squat (on the 1:30x 5 sets) WOD: 12 MIN AMRAP 10 Barbell Facing Burpees 20 TTBRead More

Strength: Clean and Jerks work to a heavy single WOD: For time: 21-15-9 reps of Squat Cleans 155/125/105 Box Jumps 24/20/16 HSPURead More

Conditioning: 5 Rounds x 3 MIN AMRAP 60 Double Unders OR 12O singles 20 Jumping Lunges total Max Rounds of Dumbbell “Macho Man” (50’s/35’s) Rest 1 Minute Between Rounds * 1 Round of Double Dumbbell “Macho Man”: 3 Power Cleans 3 Front Squats 3 Shoulder to OverheadRead More

Boulder CrossFit – CrossFit Deadlift (5×3) Metcon (Time) For Time: 15/12/10 cal bike 9-12-15: Deadlfts (205/145/125) Lateral Barbell Burpees 15/12/10 cal bikeRead More