Skill: Hand Stand Walks (10-15 min progressions) WOD:  “Active Recovery” 4 Rounds NOT for time (leave 20-25 mins to complete) 25 Cal Row 25 Foot HS Walk or : 45-sec practice 25 Ab Mat Situps 25 Air Squats *start in any order. rest 1-2 mins after each roundRead More

Strength: Deadlift 20 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: 21-15-9 Cal Bike Deadlifts 225/155/105 Box...Read More

On a 30 min clock PART 1: 5 rounds for time 15 TTB 35 Double Unders 5 Power Snatches 135/95/65 PART 2: 1 heavy Power Snatch *with the time remaining in the 30 mins find a 1rep max power snatch.Read More

Strength: Back Squat 20 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% 10 MIN AMRAP 10 Front Squats 115/80/65 10...Read More

Boulder CrossFit – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Read More

Boulder CrossFit – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

Boulder CrossFit – CrossFit Overhead Squat Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read More

Boulder CrossFit – CrossFit Clean and Jerk Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereRead More

Boulder CrossFit – CrossFit Front Squat Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

COACH CHOICE! JUST SHOW UP!Read More