Skill: Kipping TTB and Kipping Pullups WOD: 5 rounds (max total reps) (track each round) 1 Minute TTB 1 Minute Cal Bike 1Minute OHWPL (45/25lb) each leg 1 Minute RestRead More

Strength: Hang Power Snatch (work to heavy single) WOD: “CEO” 5 Rounds: AMRAP 3 MIN: 3 Hang Power Snatches (95/65/55) 6 Box Jumps (30/24/16) 9 Air Squats Rest 1 min between roundsRead More

For time: 1 Round: 160 Double Unders 800 Meter Run 40 Bar Facing Burpees 2 Rounds: 80 Double Unders 400 Meter Run 20 Bar Facing Burpees 3 Rounds: 40 Double Unders 200 Meter Run 10 Bar Facing BurpeesRead More

Strength: Hang Power Clean (heavy single) WOD: 3 Rounds for time: 25 Pushups 20 KB Swings (53/35/26) 10 Hang Power Cleans (135/95/65)Read More

Boulder CrossFit – CrossFit Metcon (Time) SURPRISE WOD!Read More

Boulder CrossFit – CrossFit Front Squat (5×5) Metcon (Time) Conditioning: 21-15-9: Power Snatches (95/65/55) 25 Air Squats Directly Into… 21-15-9: Push Presses (95/65/55) 25 Air SquatsRead More

For time: 21-18-15-12-9-6-3 reps of Overhead Squats 95/65/55 HRPU *250m row after each round Cash-out: Coach choice if time permitsRead More

“Encore” On the 5:00 x 2 Rounds: 10 Box Jumps 24/20/16 12 Dumbbell Thrusters (50’s/35’s/25) 10 Box Jumps 9 Dumbbell Clean and Jerks (50’s/35’s/25) 10 Box Jumps 6 Devils Press (50’s/35’s/25) Rest 3 mins On the 5:00 x 2 Rounds: 10 Box Jumps 24/20/16 6 Devils Press (50’s/35’s/25) 10 Box Jumps 9 Dumbbell Clean and...Read More

Boulder CrossFit – CrossFit Metcon (Time) “Heldum” For Time: 400 Meter Run 21 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 18 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 15 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 12 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter...Read More

“Ceiling Fan” Conditioning: “Ceiling Fan” For Time: 21 Clean and Jerks (155/105/05) 100 Double Unders 21 Clean and Jerks (155/105/95) On the Minute: 7 Wallballs (20/14/10)Read More