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

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