Skill: Double Unders WOD: 4 Rounds For Time: 10 Hang Power Snatches 115/85/65lbs 20/17/14 Calorie Row 50 Double Unders or 100 singlesRead More

Strength: Week 1 Day 2 Deadlift 1×5 65% 1×5 75% 1×5+ 85% (only record last set of max reps) WOD: On the 4:00min x 3 Rounds: 10 Deadlifts 155/105/85 20 OHWPL *(total) 45/25/15lbs 200m Run * score time of each round separatelyRead More

WOD: 10 MIN EMOM MIN 1: 10 Push Jerks 135/95/65 MIN 2: 12 Pullups Rest 3 mins b/w EMOMS 10 MIN EMOM MIN 1: 12/10/8 Cal Bike MIN 2: 7 Hand Stand Pushups or :30 sec handstand holdRead More

Strength: Week 1 Day 1 of Wendler Cycle * all lifts based off of 90% of 1rm * + means max reps without resting Back Squat 1×5 65% 1×5 75% 1×5+ 85% WOD: 3 rounds for time: 5 Hang Squat Cleans 155/105/95 10 Lat Barbell Burpees 30 Air SquatsRead More

Boulder CrossFit – CrossFit Metcon (Time) JUST SHOW UP!Read More

Strength: Strict Press (work to a 1rm) WOD: For time: “Grace-ish” 800m Row 30 Clean and Jerks 95/65/45 30 Front Squats 95/65/45 800m RowRead More

Skill: Turkish Getups (spend 15ish mins working on progressions) WOD: “Onside Kick” 16 MIN EMOM MIN 1: 200M Run MIN 2: 4 Turkish getups 35/26lb KB (2 each arm) MIN 3: 30 Double Unders or 60 singles MIN 4: 20 AB Mat situpsRead More

Strength: Deadlift (work to a 1rm) WOD: “Let’s go” 12 MIN AMRAP 5 Deadlifts 225/155/125 10 Wallballs 20/14/10Read More

WOD: “Hot Route” For time: Buy-In: 1 Mile Run Directly into… 7.6.5.4.3.2.1 and then 1.2.3.4.5.6.7 reps of Thrusters 95/65/45 Box Jumps 24/20/16 Barbell facing burpees *35 min time capRead More

Strength: Back Squat 1rm WOD: “The 8’s” 8 MIN AMRAP 8 Pullups 8 HR Pushups 8 TTB 8 KB Swings 70/53/35lbs 8 Goblet Squats 70/53/35lbsRead More