Strength: Clean Complex (15 mins) 1 Power Clean into 1 Hang Power Clean work to a heavy complex WOD: 16 MIN AMRAP 4 Power Cleans 155/105/85 8 Box Jumps 24/20/16 12 TTBRead More
WOD: For Time [35 Minute Time Cap]: 10 Cal Bike 20 Air Squats 10 Cal Bike 19 Air Squats 10 Cal Bike 18 Air Squats 10 Cal Bike 17 Air Squats …. 10 Cal Bike 1 Air Squat *Score = Time it takes to complete the workout *Cashout time permitting. Athletes choiceRead More
Boulder CrossFit – CrossFit Snatch Metcon (1 Rounds for time) WOD: On the 3:00min x 5 Rounds: 10 Burpees 12 Pull-Ups CTB Pullups is RX+ *score is your slowest of the 5 roundsRead More
Hi Everyone, We made it! Say goodbye to 2021 and let’s welcome 2022 with open arms. We are super happy with how far our gym grew last year but even more excited to see what this year has in store for us all. Here’s to a new year of PR’s making new friends, and growing...Read More
Strength: Front Squat 10 MIN EMOM (7 min warmup then) 1 Front Squat all at 85% of 1rm WOD: For Time: 2,000 Meter Row 100 Wall Balls (20/14) *partition however you want. *example 500m row then 25 wallballls for 4 rounds or do as written *look to finish in 14-20 minsRead More
20 MIN AMRAP with a Partner 21 Ball Slams 40/30lbs 21 Thrusters 75/55/45 21 Double DB Man Makers 50s’/35’s/25’s 21 Wallballs 20/14 1 person does 21 burpees while the other one performs the reps. When partner 1 finishes the burpees they pick up where the other left off.Read More
Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Wall Walks20-sec wall walk hold and 20-sec rest for 5 rounds WOD: “Walk it Out”Not for Time (leave 25 mins to complete) 7.6.5.4.3.2.1 reps of Wall Walks *25 Double Unders after each round or 25 singles (250 total) *15 ab mat situps after each round (150 total)Read More
WOD: On a 30 min continuous clock Part 1: “Diane-ish” For Time: 21-15-9-6-3 Deadlifts 225/155/105 Cal Bike *25 air squats after each rd (125 total) Part 2: “For Weight” In the remaining time in the 30 mins, find a heavy 1 rep DeadliftRead More
