Strength: Front Squat Build to a Heavy Complex 1 Pausing Front Squat (2 Seconds) 1 Front Squat WOD: 10 Rounds For Time: 15 Wallballs (20/14/10) 200 Meter RunRead More

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WOD: 20 MIN AMRAP 4 DB Thrusters 50/35/25 6 TTB 24 DURead More

Strength: Squat Clean and Push or Split Jerk (Work to a heavy single) WOD: For time: Cash in: 400m Row 30 Power Clean and Push Jerks 135/95/65 Cash-out: 400m RowRead More

WOD: 12 MIN EMOM MIN 1: 10 Back Squats 115/85/65 (off the rack) MIN 2: 10 Box Jumps 24/20/16 REST 2 MINS 12 MIN EMOM MIN 1: 10 Pullups MIN 2: 12/10/8 Cal BikeRead More

Skill: HSPU WOD: 3 Rounds for time: 15 Deadlifts 225/155/105 15 HSPUsRead More

Strength: Power Snatch (work to a heavy single) WOD: 3 MIN AMRAP : 200 Meter Run 12 Lateral Barbell Burpees Max Overhead Squats (75/55/45) Rest 3 Minutes 3 MIN AMRAP 200 Meter Run 9 Lateral Barbell Burpees Max Overhead Squats (95/65/55) Rest 3 Minutes 3 MIN AMRAP : 200 Meter Run 6 Lateral Barbell Burpees...Read More

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Boulder CrossFit – CrossFit Metcon (Time) Skill: Double Unders WOD: For time: 50 Double Unders 50 AB Mat situps 5 Cleans 185/125/105 40 Double Unders 40 AB Mat Situps 4 Cleans 185/125/105 30 Double Unders 30 AB Mat Situps 3 Cleans 185/125/105 20 Double Unders 20 AB Mat Situps 2 Cleans 185/125/105 10 Double Unders...Read More

10 min EMOM MIN 1: 200m run MIN 2: 5 strict pull-ups into 5 strict dips on rings or bar Rest 3 mins 10 MIN EMOM MIN 1: 10/8/6 cal row MIN 2: 10 bench press 115/85/65Read More