Skill: Double Unders 10-15 min progressions WOD: “Active Recovery” 4 Rds NOT for time 10 DB Arnold Presses (per arm) Standing or sitting on a box 1:00 min Front Rack Hold with 135/95lbs (clean the weight then rack it as if you’re doing a FS but just hold it there for 1 min) 50 Double...Read More
Boulder CrossFit – CrossFit Deadlift Metcon (1 Rounds for time) Every 1:30×6 sets (9 min WOD) 4 strict pullups 6 Deadlifts 225/155/105 12 box jumps 24/20 *Score your slowest round out of the 6Read More
WOD: “Two Parter” On a 25:00 MIN continuos clock Part 1: 3 Rounds For Time: 9 Power Snatches (95/65) 15 Bar-Facing Burpees 21 Toes to Bar (goal is around 15 mins) Part 2: Find a heavy single Snatch with the time remaining. Rest as needed b/w part 1 and part 2. The score is Time and...Read More
Boulder CrossFit – CrossFit Back Squat Front Squat Metcon (Time) WOD: “Disgrace” 3 Rounds For Time: 10 Power Cleans (135/95/65) 10 Push Jerks (135/95/65)Read More
Skill: Rope Climbs 10 Min Progressions WOD: “Practice Makes Best” 20 MIN EMOM MIN 1: 12/10 Cal Bike MIN 2: 3 Rope Climbs or 5 seated or:45 sec practice MIN 3: Sled Push From logo to opposite end of the rig next to the bathrooms MIN 4: 15 American KB Swings 53/35 *start on any...Read More
Strength: Power Snatch Every 2:00 min x 5 rds 5×3 all at 70% of 1rm (keep it light) WOD: 13 MIN AMRAP 15 Power Snatches 75/55/45 15 Bar Facing BurpeesRead More
Strength: Push Jerk (off the rack) 5×3 all at 70% of 1rm 7 min warmup then complete in 10 min window WOD: 3 Rounds For Time: 400 Meter Row8 Shoulder to Overhead (135/95/65)16 Box Jump On and Overs (24″/20″) *goal is 15-20 minsRead More
FRIENDS, FAMILY, PARTNERS COME TO CLASS FOR FREE! 25 MIN AMRAP 5 Pullups 10 pushups 15 Airsquats Friends, family, partners welcome FREE of charge! *every 5 min. starting at 0:00 stop and do 20 total Deadlifts as a team *reps can be split up however you want 1 works while 1 rests *example: I do 1...Read More
