Boulder CrossFit – CrossFit Metcon (Time) For time: 5 Rounds for time: 10 Alternating Single Dumbbell Power Clean and Jerk 50/35/25 10 Deadlifts 155/125/85 10 Barbell facing burpees 200 Meter RunRead More

Warm up: 3 rounds. 10 box step ups total 10 DB presses per arm 10 DB deadlifts per arm WOD 2 rounds for time: 400 Meter Run 30 Single Dumbbell Box Step-Ups (24/20/16) 400 Meter Run 30 Single Dumbbell Hang Clean & Jerks 400 Meter Run 30 Single Dumbbell Power Snatches Dumbbell: 50/35/25 Minimal/No Equipment...Read More

Warm up 200m row (slow) 5 pushups 5 presses 200m row (moderate) 5 v-ups 5 superman holds for 5 secs 200m row (fast) 5 pushups 5 presses WOD: For time: 10-20-30-40-50 Cal Row Push Press (115/85/65) *after each set do 10 TTB Minimal Equipment: Sub Row for Run 10 (100m) 20 (200m) 30 (300m) 40...Read More

Warm Up 800m Run 10ish min of dynamic stretches on your own (athletes choice) WOD: 5 MIN AMRAP Buy in: 25 air squats into max reps of 9 power cleans (95/65/45) 6 barbell facing burpees REST 3 MINS 5 MIN AMRAP: Buy in: 25 air squats into max reps of 6 power cleans (135/95/65) 6...Read More

Fight Gone Bad (BCF) (3 Rounds for reps) Warm up 12 MIN EMOM Min 1: :30 Squats Min 2: 15 shoulder taps Min 3: 5-10 downdog pushup Min 4: 10 leg kicks WOD: 3 rounds 1 Minute Wallballs (20/14/10) 1 Minute Sumo Deadlift High Pulls (75/55/45) 1 Minute Box Jumps (20) 1 Minute Push Press...Read More

Warm Up 3 min jump rope practice 3 rounds 10 leg kicks per side 5 lunges per side 10 pushups WOD: 5 rounds for time: 10 Jumping Lunges (each leg) 15 KB Swings 53/35/26 25 Double Unders or 50 singles 200m Run Cash out: Max unbroken Double unders! Minimal Equipment version: Sub KB for DB...Read More

Virtual 5k (Time) 5k Run for time! Warm-up 200m slow jog 10 leg kicks 10 calf streches 200m moderate pace 30 sec couch strech up against the wall 200m fast pace (your pace for the 5k) 30 sec hamstring stretch Cash out: Make your 3rd favorite drink!Read More

Warm up 3 rounds not for time: 200m Row or Run 10 Downdogs to pushups 10 leg kicks per leg 10 lunge to squat WOD: 20 MIN AMRAP 10 Box Jumps 24/20/16 10 OHWPL overhead walking plate lunges 45/35/25lbs 10 TTB 10 Ground to overhead with plate 10 squats with plate MINIMAL EQUIPMENT VERSION: Sub...Read More

Warm up 12 mins of work 10 RDLS 10 lunge to squat 10 band pull aparts 10 band pass throughs WOD: Death by…. Thrusters Start at 0:00 do 1 Thruster (rest with remaining min) 1:00 Do 2 Thrusters (rest with remaining min) 2:00 Do 3 Thrusters *Continue to add 1 more Thruster every min until...Read More

Warm up 400m Run 12 MIN EMOM MIN 1: 10 Good mornings MIN 2: 10 Bent over rows MIN 3: 10 PVC presses MIN 4: 10 leg kicks WOD: For time: 800m Run directly into… 3 rounds 21 Deadlifts 15 Lat Burpees over barbell 9 Push Jerks Barbell: 135/95/65lbs MINIMAL EQUIPMENT VERSION: Sub barbell for...Read More