Skill: HSPU 10 min progressions WOD: 4 rounds NOT for time: 25 Abmat Sit-ups 25 Russian Kettlebell Swings (70/53/45) 25 Slamballs (30/20/20) 25 Pushups or 7 HSPU or practice them for 1 min *start on any station. rest 1-2 mins after each round. Leave 20-25 mins to completeRead More

Boulder CrossFit – CrossFit Clean Metcon (AMRAP – Rounds and Reps) 13 MIN AMRAP: 10 Lateral Barbell Burpees 1 Round of “Macho Man” 10 Lateral Barbell Burpees 2 Rounds of “Macho Man” 10 Lateral Barbell Burpees 3 Rounds of “Macho Man” 10 Lateral Barbell Burpees 4 Rounds of “Macho Man” 10 Lateral Barbell Burpees 5...Read More

WOD: On the 10:00min x 3 Rounds: 30/24/18 Calorie Row 12 Box Jumps 30/24/20 30/24/18 Calorie Assault Bike 12 Box Jumps 30/24/20 * Score = Log the time for all 3 rounds. Score the SLOWEST of all 3 rounds. CASHOUT: TABATA athlete choice pick any 2 movts. Doesn’t have to be coreRead More

Strength: Back Squat 10 MIN EMOM (5-7 min to warmup to your 80% then…) Perform 1 Back Squat all at 80% of 1rm off the rack WOD: For Time: 21-15-9: Squat Snatches (95/65/55) Chest to Bar Pull-upsRead More

MEET AT RED ROCKS AT 9AM! ALL ARE WELCOME NO CLASS AT THE GYMRead More

Stregnth:  HEAVY DOUBLE POWER CLEAN [12:00] Power Cleans 2-2-2-2-2 *Increase loads across each set *If newer, increase reps to 5 at light loads *Score = Log all 5 lifts. *go every 2 minutes WOD: 16 MIN AMRAP: 200m Run 30 Single Dumbbell Alternating Hang Power Clean and Jerks (50/35/25) 200m Run 30 Toes to Bar...Read More

Strength: Bench Press 12 MIN EMOM Every min on the min perform 5 reps at a moderate weight. Meant to be unbroken. Stick to one weigh the entire EMOM Skill: Rope Climbs Spend 10 mins working on progressions WOD: “Cleaver” For Time: 30 Burpee Pullups *7 min hard time cap!Read More

WOD: 5 MIN AMRAP Buy-In: 100 Double Unders or 150 singles Max Reps With Time Remaining: 12 Front Squats (115/85/65) 12 Box Jump on and Overs (24″/20″) [Rest 5 Minutes ] 5 MIN AMRAP Buy-In: 100 Double Unders or 150 singles Max Reps With Time Remaining: 9 Front Squats (135/95/75) 9 Box Jump on and...Read More

WOD: “Row your Boat” For Time: 3 Rounds: 15 Deadlifts 10 Push Jerks 5 Bar Muscle-ups Directly Into… 1500m Row Directly Into… 3 Rounds: 15 Deadlifts 10 Push Jerks 5 Bar Muscle-ups [Barbell: 115/86/75] *All genders = 1500m Row *scale MU to jumping MU on Box or 5 pullups to 5 dips *25 min time...Read More

Strength:  HEAVY DOUBLE POWER SNATCH [12:00] Power Snatch2-2-2-2-2 *Increase loads across each set*If newer, increase reps to 5 at light loads*Score = Log all 5 lifts. *go every 2 minutes  WOD:  12 MIN AMRAP 4 Rounds:30 Air Squats30 Pushups  In Time Remaining:Max Power Snatches (115/85/65)*score is total snatches in the remaining timeRead More