WOD

Strength: Back Squat 15-minute clock. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: For total time: 15... Read More

COACH CHOICE. JUST SHOW UP!

Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) WOD: For Time: 30 Hang Power Snatches (75/55/45) 30 Overhead Squats (75/55/45) *should be done unbroken or... Read More

Skill: Hand-Stand Pushups (10-15 min progressions) WOD: 20 MIN EMOM MIN 1: 7 HSPU or 15 hand-release pushups MIN 2: 15 Pullups MIN 3: 15 Wallballs 20/14 MIN... Read More

Strength: Deadlift 15-minute clock. 1×3 70% 1×3 80% 1×3+ 90% WOD: “Fourteener” 14 MIN AMRAP 14 Deadlifts (135/95/65) 12 Box Jump Overs (24″/20″) 10 Push... Read More

WOD: “Tippy Toes” 10 Rounds For Time: 10 Toes to Bar 10 Burpees 7/5 Cal Bike *the goal is sub 20 mins Cashout: 3 rounds... Read More

Strength: Back Squat 15-minute clock. Back Squat 1×3 70% 1×3 80% 1×3+ 90% WOD: “Double Stuffed” 3 Rounds For Time: 400 Meter Row 80 Double... Read More

COACH CHOICE. JUST SHOW UP

Strength: Strict Press 12 min continuous clock. Spend 5 min warming up to that weight and then 7 mins completing all sets. Record only the... Read More

Skill: Kipping/Butterfly Pullups (10-15 min progressions) WOD: “Station Rotation” 20-25 min to finish 3 rounds NOT for time. start on any station then move to the next.... Read More