WOD 1: “Death by Thrusters” With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute WOD 2:  18 MIN EMOM MIN...Read More

Strength: Press Complex 15 mins work to a heavy single strict press off the rack 10.9.8.7.6.5.4.3.2.1 (add weight to each new set) WOD: 13 MIN AMRAP 21 Cal Row 18 DB Push Jerks (50/35/25lb) must switch arms every 9 reps 15 PullupsRead More

Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) 5 MIN AMRAP: 15 Hand Release Pushups 15 hang squat cleans 95/65/55 Rest 5 Minutes 5 MIN AMARAP 12 Hand Release Pushups 12 hang squat cleans 135/95/55 Rest 5 Minutes 5 MIN AMARAP 9 Hand Release Pushups 9 hang squat cleans 155/105/65 *Score total accumulated REPSRead More

Strength: Power Snatch 12 mins work to a heavy single WOD: For Time 2 Rounds: 8 Power Snatches (115/85/65) 8 Bar-Facing Burpees 2 Rounds of: 8 Power Snatches (95/65/55) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (75/55/45) 8 Bar-Facing Burpees *17 min time capRead More

Boulder CrossFit – CrossFit Metcon (No Measure) COACH CHOICE. JUST SHOW UP!Read More

Strength: Overhead Squats (off the rack) 10 min EMOM 2 OHS all at 75% of 1rm spend 7 mins warming up and then do the EMOM WOD: For Time: 400m/325m Row 12-9-6-3 reps of OHS 95/65/55 *25 double unders per round 25 singles scaled (100 DU total) Rest 2 mins….then do it again!! 400m/325m Row...Read More

Skill: Kipping or butterfly pullups (10 min progressions) WOD: “Less is more” 4 rounds NOT for time (20-25 mins to finish) 12 kipping or butterfly pullps 12 bench press 115/85/65 12 Over the Shoulder Ball toss 50/40lbs *start on any order and rest 1-2 mins between each roundRead More

Strength: Deadlift 10 min EMOM 2 Deadlifts all at 75% of 1rm spend 7 mins warming up and then do the EMOM WOD: Five 2 min AMRAPS with a 1 min rest in between each (15 min total WOD) 7 Deadlifts 225/155/105 7/5 Cal Bike *max air squat with time remaining in the 2 mins *score total REPS on the air...Read More

Skill: Kipping TTB (10 min progressions) WOD: “Multiples of 2” 14 MIN AMRAP 2 Bar Muscle Ups 4 Push Jerks 155/105/95 6 Lateral Barbell Burpees 8 TTBRead More

Strength: Front Squat 10 min EMOM 2 FS all at 75% of 1rm spend 7 mins warming up and then do the EMOM WOD: For Time: 27-21-15-9: Box Jump (24″/20″) Thrusters (75/55) *15 min hard time capRead More