Strength: Back Squat 10 min EMOM (7-10 min to warmup) 1 at 85% of 1rm WOD: “Twinsies” For Time: 35 WallBalls 20/14 35/30 Cal Row 35 Wallballs 20/14 35/30 Cal Row 35 Wallballs 20/14 35/30 Cal Row *15 min time capRead More

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Strength: Squat Clean 15 min clock. Work to a heavy single WOD: 12 MIN AMRAP 12 Squat Cleans 115/80/65 12/10 Cal Bike 100 Double Unders/100 singles scaledRead More

Skill: Kipping TTB (10 min Progressions) WOD: 20 MIN EMOM MIN 1 10 Bench Press 115/80/65 MIN 2 12 TTB MIN 3 10 Burpees MIN 4 12 KB Swings 53/35Read More

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Strength: Push Jerk 10 MIN EMOM (7 min warmup) 2 at 80% of 1rm WOD: For Time: 400m Run 9 Push Jerk 155/105/85 400m Run 15 Push Jerk 135/95/65 400m run 21 Push Jerk 115/80/65 *15 min time capRead More

WOD: 5 MIN AMRAP : 20 Box Jumps 20 Pullups 20 Deadlifts 155/105/85 Max Calorie Row with time remaining Rest 5 Minutes 5 MIN AMRAP 15 Box Jumps 15 Pullups 15 Deadlifts 185/125/95 Max Calorie Row with time remaining Rest 5 Minutes 5 MIN AMRAP : 10 Box Jumps 10 Pullups 10 Deadlifts 225/155 Max...Read More

Strength: Front Squat 10 min EMOM (7 min to warmup) 1 at 80% of 1rm WOD: For Time [15 Minute Time Cap]: 10 Front Squats + 1 HR Pushup 9 Front Squats + 2 HR Pushups 8 Front Squats + 3 HR Pushups 7 Front Squats + 4 HR Pushups 6 Front Squats + 5...Read More

Boulder CrossFit – CrossFit CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95...Read More

Skill: Hand Stand Walks (10-15 min progressions) WOD: “Recovery Days” 4 Rds NOT for time (20-25 mins to finish) 25 Cal Bike 25 Foot Hand Stand Walk or 1 min practice or 1 min Hand Stand Hold on Wall 25 Barbell Bent Over Rows 25 Barbell Strict Presses *start on any station. rest 1-2 mins...Read More