Strength: Snatch Complex (15 min work to heavy complex) 1 Power Snatch+1 Overhead Squat WOD: “Back and Forth” 11 MIN AMRAP 21 Overhead Squats 95/65/55 15 Bar Facing Burpees 9 TTBRead More
WOD: On A 30 Min Clock Part 1: 4 Rounds For Time: 6 Push Jerks 9 Power Cleans 10 Pushups 12 CTB Pullups Part 2: Find a heavy Jerk (split or push) off the rack in the time remaining *Barbell 135/95/65 *Score = Time it takes to complete the workout and weight liftedRead More
Strength: Back Squat (10 min warm-up) 10 MIN EMOM 2 Back Squats at 80% of 1rm WOD: For Time: 50-40-30-20-10: Front Rack Reverse Lunges (45/35) *each step back is 1 rep 25-20-15-10-5 Calorie Row *Score = Time it takes to complete the workout * 20 min time capRead More
Boulder CrossFit – CrossFit CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time...Read More
Skill: Muscle Up (athlete picks on either bar or ring) 10-15 min progression WOD: 20 MIN EMOM MIN 1: 10 Burpees MIN 2: 3 MU (bar or ring) or :30 sec practice or 7 pullups MIN 3: 25 AB Mat situps or 10 GHDS MIN 4: 12 Ball SlamsRead More
Strength: Clean Complex (15 mins work to heavy single) 1 Power Clean directly into 1 hang Squat Clean WOD: Every 4:00 min x 3 rounds (12 min WOD) 250M Row 25 pushups 15 Hang Squats Cleans 95/65/55 *rest after 1 round and wait until the next round *score your slowest TIME of the 4 roundsRead More
Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) 5 MIN AMRAP : 20 Single Dumbbell Box Step-Overs 20 Toes To Bar Max Calorie Echo Bike with time remaining Rest 5 Minutes 5 MIN AMRAP 15 Single Dumbbell Box Step-Overs 15 Toes To Bar Max Calorie Echo Bike with time remaining Rest 5 Minutes 5 MIN...Read More
Strength: Overhead Squats (15 min clock) 5×5 (all at the same weight about 70% of 1rm) 1 OHS with a 3 sec pause at the bottom WOD: For Time: 75 Hang Power Snatches 75/55 *each min stop and do 25 double unders starting at 0:00 *15 min capRead More
Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. box To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here CrossFit Games Open 22.1 Teens RX (Ages 14-15) (AMRAP – Reps) Complete as...Read More
Skill: Double Unders 10-15 min progressions WOD: “Active Recovery” 4 Rds NOT for time 10 DB Arnold Presses (per arm) Standing or sitting on a box 1:00 min Front Rack Hold with 135/95lbs (clean the weight then rack it as if you’re doing a FS but just hold it there for 1 min) 50 Double...Read More
