5 MIN AMRAP : Buy-In: 500/400 Meter Row 30 Double Unders 5 Power Snatches (135/95/65) Rest 5 Minutes 5 MIN AMRAP Buy-In: 500/400 Meter Row 30 Double Unders 10 Power Snatches (95/65/55) Rest 5:00 5 MIN AMRAP Buy-In: 500/400 Meter Row 30 Double Unders 15 Power Snatches (75/55/45)Read More

Strength: Back Squat 10 minute clock Set 1: 5 at  40% Set 2: 5 at  50% Set 3: 5 at 60% (no + on any lifts this week) *Record the last set of 5 WOD: 5 Rounds For Time: 15 Chest to Bar Pull-ups 12/9/6 Calorie Assault Bike 9 Front Squats 115/85/65Read More

COACH CHOICE. JUST SHOW UP!Read More

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