Strength: Back Squat 20 mins to find a 1 rep max. General template to warm up. They do not need to follow this though. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% 10 MIN AMRAP 10 Front Squats 115/80/65 10...Read More

Boulder CrossFit – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Read More

Boulder CrossFit – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

Boulder CrossFit – CrossFit Overhead Squat Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read More

Boulder CrossFit – CrossFit Clean and Jerk Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereRead More

Boulder CrossFit – CrossFit Front Squat Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

COACH CHOICE! JUST SHOW UP!Read More

Strength: Overhead Squat 15 mins to complete 5×3 all at about 75% of 1rm WOD: 13 MIN AMRAP 12 OHS 95/65/55 *light- about 55-65% of 1rm 10 DB Push Jerks (switch arms every 5 reps) 50/35/25lbs 8 Box Jumps 24/20Read More

Skill: Rope Climbs (10 min progressions) 21 MIN EMOM MIN 1: 3 Rope Climbs or :45 sec practice or 5 seated rope climbs MIN 2: 12/10 Cal Bike MIN 3: 12 KB Swings 53/35Read More

Boulder CrossFit – CrossFit Metcon (Time) For Time: 100 Lateral Burpees over Rower *every 2:00 min starting at 0:00 STOP and do a 250m/200m row *20 min time CAP Push press complex 2 push press into 1 push jerkRead More