10 DB Snatches (50/35/25) 20 pushups 25 Air Squats 200m run 20 DB Snatches 20 pushups 25 Air Squats 200m run 30 DB Snatches 20 pushup 25 Air Squats 200m run *must alternate each arm on DBRead More

“ANNIE” FOR TIME: 50-40-30-20-10 Double-unders AB MAT Sit-ups REST 5 MINS “OPEN WOD 12.1″ 7-Minute AMRAP of: Burpees to a 6” targetRead More

  Strength: Deadlift 15 min continuous clock. Record only the last set of max reps. All sets based on 90% of 1rm. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: 1 round of: 10 CTB Pullups 20 Deadlifts (185/135/105) 30 Wallballs (20/14/10) Rest 2 mins 1 round of:...Read More

Strength: Push Jerks (spend 15 mins working to heavy single) clean weight then jerk it. NOT off the rack WOD: 3 Rounds For Time: 400 Meter Run 15 TTB 10 Push Jerks (155/105/95)Read More

Strength: Back Squat 15 min continuous clock. Record only the last set of max reps. All sets based on 90% of 1rm. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: Every 3:00min x 5 Rounds 9 Box Jumps (24″/20″/16) 12 Double Dumbbell Front Squats (50/35/25lb) 12/10/8 Calorie...Read More

COACH CHOICE- JUST SHOW UP!Read More

Boulder CrossFit – CrossFit Shoulder Press Metcon (Weight) 18 MIN EMOM MIN 1: 200M Run MIN 2: 20 KB Swings 53/35/26 MIN 3: 6 single arm alternating DB devil press (3 per arm) 50/35/25lbRead More

WOD: 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats RX= bodyweight RX+= wear a 20lb vest REST 5 MINS 10 minutes to work to a heavy Power or Squat Snatch for the dayRead More

Strength: Deadlift 15 min continuous clock. All sets based on 90% of 1rm Set 1: 3 at 70% Set 2: 3 at 80% Set 3: 3 at 90%+ WOD: For time: 50/45/40 Cal Bike *every min starting at 0:00 stop and do 3 deadlifts 185/135/105 *Should be done unbroken each setRead More

Skill: Bar Muscle Ups (10-15 mins to work on progressions) WOD: 5 Rounds For Time: 12 Box Jump Overs (30/24/20) 9 Clean and Jerks (155/105/85) *find a weight to do singles each rep 6 Bar Muscle-ups (or 6 pullups to 6 dips on rings or bar) *25 min time capRead More