Warm up 3 rounds 200m run 15 airsquats 10 pass throughs 15 pushups Strength: Front Squat 3×3 WOD: On the 5:00 minx 3 rounds 15 pullups 400m Run 15 Goblet Squats 53/35/26lb Minimal Equipment: Sub Pullups for Bent over rows No Equipment: Sub Pullups and Goblet Squats for ODD OBJECTRead More

Boulder CrossFit – CrossFit Metcon (Time) 2 rounds for time 800m Run 60 air-squats 400m Run 30 wallballs 200m Run 20 burpees 40 min time cap!Read More

Strength: DEADLIFT build to a heavy single Conditioning: DT: 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 To learn more about DT click here MINIMAL...Read More

25 MIN AMRAP 10 Front Squats 95/65/55 25 ab-mat sit-ups 10 KB swings 53/35/26 25 ab-mat situps 10 hand-release pushups MINIMAL EQUIPMENT: SUB Barbell for DB or KB NO EQUIPMENT: Sub Barbell for ODD OBJECT goblet squatsRead More

Strength: SNATCH work to a heavy single for the day Conditioning: For time: 21-15-9 Squat Snatches 95/65/45 TTB MINIMAL EQUIPMENT: SUB ttb for v-ups NO EQUIPMENT: SUB barbell for overhead squats with ODD OBJECTRead More

Skill: Double Unders Conditioning: For time: 100 Double Unders 75/50/25 Cal Row 50 Burpee Box Jumps 24/20/16 75/50/25 Cal Row 100 Double Unders MINIMAL EQUIPMENT: Sub row for 400M run NO EQUIPMENT: Sub jump rope for jumping squatsRead More

WELCOME BACK EVERYONE! WE MISSED YOU! Strength: Back Squat 5×5 build to a heavy set of 5 Conditioning: On the 5:00 min x 3 rounds: 21/15/12 Cal Bike 15 Pullups 9 Thrusters 135/95/65 MINIMAL EQUIPMENT: Sub pullups for bent over rows NO EQUIPMENT: Sub bike for running 200m each rounds Sub barbell for ODD OBJECT WE’RE...Read More

Boulder CrossFit – CrossFit Metcon (Time) For time: 5 Rounds for time: 10 Alternating Single Dumbbell Power Clean and Jerk 50/35/25 10 Deadlifts 155/125/85 10 Barbell facing burpees 200 Meter RunRead More

Warm up: 3 rounds. 10 box step ups total 10 DB presses per arm 10 DB deadlifts per arm WOD 2 rounds for time: 400 Meter Run 30 Single Dumbbell Box Step-Ups (24/20/16) 400 Meter Run 30 Single Dumbbell Hang Clean & Jerks 400 Meter Run 30 Single Dumbbell Power Snatches Dumbbell: 50/35/25 Minimal/No Equipment...Read More

Warm up 200m row (slow) 5 pushups 5 presses 200m row (moderate) 5 v-ups 5 superman holds for 5 secs 200m row (fast) 5 pushups 5 presses WOD: For time: 10-20-30-40-50 Cal Row Push Press (115/85/65) *after each set do 10 TTB Minimal Equipment: Sub Row for Run 10 (100m) 20 (200m) 30 (300m) 40...Read More