Warm up 2 rounds 10 bent over rows 10 good mornings 10 presses WOD: AMRAP 5 MIN: 15 Lateral Barbell Burpees 21 Power Cleans (155/105/85) 21/15/12 Calorie Assault Bike Rest 5 Minutes AMRAP 5 MIN: 15 Lateral Barbell Burpees 21 Power Cleans (135/95/75) 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5 MIN: 15 Lateral...Read More

Warm up 5 min jump rope practice 3 rounds 10 leg kicks 10 lunges 10 step ups Strength: Back Squat 3×5 Build in weight or stick to 1 weight the whole time WOD: 3 Rounds for time: 75 Double Unders or 150 singles 50 Air Squats 25/18/12 Calorie Row Minimal Equipment: Sub row for 400m...Read More

Boulder CrossFit – CrossFit Metcon (Time) 3 Rounds for time: 400 Meter Run 5 Rope Climbs 21-15-9 Back Squats Round 1: 21 Reps at 95/65 Round 2: 15 Reps at 115/85 Round 3: 9 Reps at 135/95Read More

Warm Up 400m run 3 rounds 10 pushups 10 situps 25 jumping jacks Strength:  Build to a Heavy Complex: 3 Power Cleans 1 Thruster WOD: AMRAP 15 min: 15 Power Cleans (95/65/45) 20 jumping lunges in place total 15 Thrusters (95/65) 20 jumping lunges in place total Minimal Equipment: Sub Barbell for DB or KB...Read More

Warm up Jump rope for 4 mins then 3 rounds 10 passthroughs 10 downdog pushups WOD: Conditioning: 10 min EMOM Min 1: 10 burpees Min 2: 200m Run Rest 3 min 10 min EMOM Min 1: 40 double unders or 80 singles Min 2: 3 muscle-ups Minimal Equipment: SUB MU for Bent over rows with...Read More

Warm up Stretch for 10-15 mins on your own WOD: For Time: 50 Wallballs 40 Single Dumbbell Hang Clean & Jerk 30 Single Dumbbell Box Step-ups 50/35/25 Cal Bike 30 Single Dumbbell Box Step-ups 40 Single Dumbbell Hang Clean & Jerk 50 Wallballs Dumbbell: 50/35 Box: 24/20 Wallball: 20/14 Minimal Equipment: Sub WB for Goblet...Read More

Warm up 400m row or run 3 rounds 10 leg kicks 10 goodmornings PVC 10 Passthroughs WOD: AMRAP 4 MIN: 3 Rounds: 12 Deadlifts (95/65) 9 Overhead Squats (95/65) 6 Hang Power Snatches (95/65) Max Calorie Row with Time Remaining Rest 4 Minutes AMRAP 4 MIN: 2 Rounds: 12 Deadlifts (115/85) 9 Overhead Squats (115/85)...Read More

Heat times for tomorrow (register on Wodify) 7am 8:15am 9:30am 10:45am 12pm 1:15pm Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June...Read More

Boulder CrossFit – CrossFit Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 reps of Overhead Squats Barbell facing burpees AB mat situpsRead More

Warm up 3 rounds 5 presses per arm 10 box step ups 10 pushups 10 shoulder taps Strength: Push Jerk (work to a heavy set of 3) WOD: 13 MIN AMRAP 20 Kettlebell Swings (53/35/26) 15 Box Jumps (24″/20/16) 10 Toes to Bar 5 Push Presses (135/95/65) Minimal Equipment: Sub Barbell for KB or DB...Read More