WOD

Boulder CrossFit – CrossFit Metcon (Time) COACH CHOICE! JUST SHOW UP!

Strength: Strict Press 15 min running clock complete  10.9.8.7.6.5.4.3.2.1 Presses off the rack. Go up in weight each new set. WOD: Every 5:00 min for... Read More

Skill: Double Unders (Spend 10 mins working progressions) WOD: “Let it Be” 24 MIN EMOM MIN 1: 10 Cal Bike MIN 2: 50 Double Unders... Read More

Strength: Back Squat  Every 2:00 min for 5 sets do   10-8-4-6-2 increases weight each new set. goal is to finish at about 80% of 1rm... Read More

Boulder CrossFit – CrossFit Metcon (Time) [Time Cap: 30 Minutes] For Time: 5 Rounds: 25/20 Calorie Row then… 1 Round of “DT” Rest 2 Minutes... Read More

Strength: Power Snatch  10 MIN EMOM  1 Power Snatch directly into 1 Hang Power Snatch WOD: 9 MIN AMRAP 3 Hang Power Snatches (75/55/45) 3... Read More

Boulder CrossFit – CrossFit Metcon (Time) COACH CHOICE! JUST SHOW UP!

WOD: 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

WOD: 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Strength:Overhead Squat  Spend 15 mins working up to a heavy OHS (off the rack) WOD: 5 Rounds for time of: 400m Run 15 Overhead Squats,... Read More