Strength: Overhead Squat 15 mins to complete 5×3 all at about 75% of 1rm WOD: 13 MIN AMRAP 12 OHS 95/65/55 *light- about 55-65% of 1rm 10 DB Push Jerks (switch arms every 5 reps) 50/35/25lbs 8 Box Jumps 24/20Read More
Skill: Rope Climbs (10 min progressions) 21 MIN EMOM MIN 1: 3 Rope Climbs or :45 sec practice or 5 seated rope climbs MIN 2: 12/10 Cal Bike MIN 3: 12 KB Swings 53/35Read More
Boulder CrossFit – CrossFit Metcon (Time) For Time: 100 Lateral Burpees over Rower *every 2:00 min starting at 0:00 STOP and do a 250m/200m row *20 min time CAP Push press complex 2 push press into 1 push jerkRead More
WOD: 5 MIN AMRAP HR Pushups *every minute starting at 0:00 min stop and do 5 Deadlifts 185/155/105 REST 5 MINS 5 MIN AMRAP CTB Pullups *every minute starting at 0:00 min stop and do 5 Deadlifts 185/155/105 REST 5 MINS 5 MIN AMRAP TTB *every minute starting at 0:00 min stop and do 10 Deadlifts 185/155/105 *Score...Read More
Strength: Squat Cleans 10 MIN EMOM (7 min warmup) 1 Squat Clean all at approx 75-80% of 1rm 3 Rounds For Time 400m Run 7 Squat Cleans 135/05/65 (should be done in quick singles) 50 Double Unders (50 singles is scaled)Read More
Strength: Deadlift+Box Jump Combo 10 min EMOM 1 Deadlift (85% of 1rm) directly into 1 high box jump (30/24in) WOD: For Time: 50-40-30-20-10 reps of: V-ups (scaled version abmat situps) Barbell Lunges (hold barbell on the back and do a forward lunge. alt each leg. 1 rep is each time a leg goes forward)...Read More
Skill: Double Unders (10 min progressions) WOD: “Active Recovery” 4 rounds NOT for time (20-25 mins to finish) 400m Run 50 Double Unders or :45 sec practice Sled Push Down and Back (start at whiteboard and finish on the other side of the rig near the logo) 15 Ball SlamRead More
Strength: Squat Snatch (15 min work to heavy single) WOD: 12 MIN AMRAP 15 CTB Pulllups 12 Lateral Barbell Burpees 9 Squat Snatches 95/65/55 (light- about 55-65% of 1rm)Read More
