“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

“Big Floyd” Memorial WOD 800M run 25 deadlifts 135/95 25 burpees 800m run 25 squat cleans 135/95 25 burpees 800m run 25 push presses 135/95 25 burpees 800m run 25 clusters 135/95 25 burpees 800m runRead More

Strength: Back Squat (on the 1:30x 5 sets) WOD: 12 MIN AMRAP 10 Barbell Facing Burpees 20 TTBRead More

Strength: Clean and Jerks work to a heavy single WOD: For time: 21-15-9 reps of Squat Cleans 155/125/105 Box Jumps 24/20/16 HSPURead More

Conditioning: 5 Rounds x 3 MIN AMRAP 60 Double Unders OR 12O singles 20 Jumping Lunges total Max Rounds of Dumbbell “Macho Man” (50’s/35’s) Rest 1 Minute Between Rounds * 1 Round of Double Dumbbell “Macho Man”: 3 Power Cleans 3 Front Squats 3 Shoulder to OverheadRead More

Boulder CrossFit – CrossFit Deadlift (5×3) Metcon (Time) For Time: 15/12/10 cal bike 9-12-15: Deadlfts (205/145/125) Lateral Barbell Burpees 15/12/10 cal bikeRead More

Boulder CrossFit – CrossFit Shoulder Press (5×3) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead More

5 rounds for time: 200m run 10 Alternating Single Dumbbell Power Clean and Jerk 50/35lbs 10 Deadlifts 155/125/105 10 barbell facing burpeesRead More

Warm Up 2 Runds 400m run 10 shoulder taps 10 pushups WOD: On the 4:00min x 6 Rounds: 7 Pullups 14 Push Presses 115/85/65 300m Row Minimal Equipment: Sub Row for 400m Run No Equipment: Sub Barbell for DB Push Presses Sub Pullups for bent over rowsRead More

Warm up 3 Rounds 200m run 10 downdogs to pushup 10 squats 10 shoulder taps WOD: “Kelly” 5 Rounds For Time 400 meter Run 30 Box Jumps (24/20/10 in) 30 Wall Ball Shots (20/14/10 lb) 40 min CAP No Equipment: Sub WB for ODD OBJECT thrustersRead More