Skill: HandStand Walks (10-15 min progressions) WOD: “Recovery?” 5 Rounds NOT for time (20-25 mins to finish) 25 pushups 25 Barbell Bent Over Rows 25 Foot Handstand Walk or 1 min of practice 10 GHD Situps (or 25 abmat situps) *start on any station. Rest 1-2 mins after each roundRead More

Strength: Back Squat  Every 2:00 min for 5 rounds  5 Back Squats (work up in weight or stick to the same weight) record last set of 5 WOD: “Bodyweight” 11 MIN AMRAP 10 Cal Bike 15 Box Jumps 24/20 25 Air SquatsRead More

“ThrowBack” 30 Rounds for time 5 WallBalls 20/14 3 Burpees 1 Power Snatch (155/110/80) *35 min time cap *do your own cashout or mobility if you have time at the endRead More

Boulder CrossFit – CrossFit Push Jerk Split Jerk Metcon (Time) WOD: “What the Helen” For Time: 1,200/1000 Meter Row 65 Strict Press 45/35 25 Strict Pull-Ups *15 min time capRead More

Boulder CrossFit – CrossFit Metcon (Time) COACH WOD: JUST SHOW UP!Read More

Boulder CrossFit – CrossFit CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds...Read More

Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Bar Muscle Ups (10-15 min progressions) *sign up for the MU clinic by Wed. Feb 9th (limited to 12 people only) 20 MIN EMOM MIN 1: 12 BallSlams 30/20 Min 2: 15 American KB Swings 53/35 Min 3: 5 Muscle Ups or :30 sec practice (box jumping...Read More

Boulder CrossFit – CrossFit Deadlift Metcon (AMRAP – Rounds and Reps) 13 MIN AMRAP 13 Deadlifts 225/155/105 13 Lateral Barbell Burpees 13 TTBRead More

Hi Everyone,  Please take a few minutes to read through all of our exciting news for the month!  CrossFit Open: Starts Friday, February 25th Most of the things we do this month will be gearing us up for our fun, in-house, 3-week competition. If you didn’t get a chance to read all the exciting details about...Read More

30 Rounds For Time 5 hand release pushups 3 Box Jumps 24/20 1 Power Clean 205/145/100*should be 80-85% of 1rm HEAVY! *35 MIN TIME CAPRead More