Conditioning: For Time: 24/21/18 Calorie Bike 24/21/18 Calorie Row 50 Walking Lunges 200m Run 21/18/15 Calorie Bike, 21/18/15 Calorie Row 30 Walking Lunges 200M Run 18/15/12 Calorie Bike, 18/15/12 Calorie Row 30 Walking Lunge 200m Run 15/12/9 Calorie Bike, 15/12/9 Calorie Row 30 Walking Lunge 200m Run 12/9/6 Calorie Bike 12/9/6 Calorie Row 30 walking...Read More

Warm up 2 rounds 400m row or run 10 squats 10 downdogs 10 leg kicks AMRAP 5 MIN: Buy-In: 50 Wallballs 20/14/10 12 Deadlifts (185/135/95) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 20/14/20 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5 mins Buy-In: 20 Wallballs 20/14/10...Read More

Warm Up 10 min EMOM Min 1: 50 Jump rope Min 2: 5 pushups and 5 situps Stregnth: Hang Power Clean work to a heavy set of 2 WOD: AMRAP 10 mins 30 Double Unders 10 Hang Power Cleans (135/95/65) 30 Double Unders 10 Push Jerks (135/95/65) Minimal Equipment: Sub Barbell for 1 KB or...Read More

Warm up 3 rounds 200m run 15 airsquats 10 pass throughs 15 pushups Strength: Front Squat 3×3 WOD: On the 5:00 minx 3 rounds 15 pullups 400m Run 15 Goblet Squats 53/35/26lb Minimal Equipment: Sub Pullups for Bent over rows No Equipment: Sub Pullups and Goblet Squats for ODD OBJECTRead More

Boulder CrossFit – CrossFit Metcon (Time) 2 rounds for time 800m Run 60 air-squats 400m Run 30 wallballs 200m Run 20 burpees 40 min time cap!Read More

Strength: DEADLIFT build to a heavy single Conditioning: DT: 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 To learn more about DT click here MINIMAL...Read More

25 MIN AMRAP 10 Front Squats 95/65/55 25 ab-mat sit-ups 10 KB swings 53/35/26 25 ab-mat situps 10 hand-release pushups MINIMAL EQUIPMENT: SUB Barbell for DB or KB NO EQUIPMENT: Sub Barbell for ODD OBJECT goblet squatsRead More

Strength: SNATCH work to a heavy single for the day Conditioning: For time: 21-15-9 Squat Snatches 95/65/45 TTB MINIMAL EQUIPMENT: SUB ttb for v-ups NO EQUIPMENT: SUB barbell for overhead squats with ODD OBJECTRead More

Skill: Double Unders Conditioning: For time: 100 Double Unders 75/50/25 Cal Row 50 Burpee Box Jumps 24/20/16 75/50/25 Cal Row 100 Double Unders MINIMAL EQUIPMENT: Sub row for 400M run NO EQUIPMENT: Sub jump rope for jumping squatsRead More

WELCOME BACK EVERYONE! WE MISSED YOU! Strength: Back Squat 5×5 build to a heavy set of 5 Conditioning: On the 5:00 min x 3 rounds: 21/15/12 Cal Bike 15 Pullups 9 Thrusters 135/95/65 MINIMAL EQUIPMENT: Sub pullups for bent over rows NO EQUIPMENT: Sub bike for running 200m each rounds Sub barbell for ODD OBJECT WE’RE...Read More