Strength: Back Squat 15 min continuous clock. Spend 5 min warming up to that weight and then 10 mins completing all sets. Record only the last set of max reps. Set 1: 3 at 70% Set 2: 3 at 80% Set 3: 3 at 90%+ WOD: 3 Rounds For Time 14 Thrusters 115/85/65 12 CTB Pullups...Read More
Strength: Strict Press 12 min continuous clock. Spend 5 min warming up to that weight and then 10 mins completing all sets. Record only the last set of max reps. Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: “Chipper” For Time: Cash in: 400m run 10.9.8.7.6.5.4.3.2.1 reps...Read More
Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Bar Muscle Ups (10-15 min progressions) WOD: 20 MIN EMOM MIN 1: 3 Bar MU or:30 sec practice MIN 2: 10 Bench Press (115/85/65) MIN 3: 10/8 Cal Bike MIN 4: 50 DU or 100 singlesRead More
Strength: Deadlift 15 min continuous clock. Spend 5 min warming up to that weight and then 10 mins completing all sets. Record only the last set of max reps. Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: 11 MIN AMRAP 21 Barbell Reverse Lunges (hold the barbell...Read More
Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) WOD: “Run it Out” Every 5:00 min (rest 2 min in b/w each round) 26 min total WOD 400m run *max single arm DB Snatches with time remaining 50/35 (switch arms every 5 reps) 400m run *max pushups with time remaining 400m run *max TTB with time...Read More
Strength: Back Squat 15 min continuous clock. Spend 5 min warming up to that weight and then 10 mins completing all sets. Record only the last set of max reps. Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: For Time: 15 Squat Cleans 135/95/65 15 Lateral Barbell...Read More
Strength: Strict Press 15 mins to find a 1 rep max. General template to warm up. They do not need to follow this though. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: For Time: 27 Strict Presses (75/55/45) 200m...Read More
