Skill: Hand Stand Walks (10 min progressions) WOD: “Walk It Out” 20 min EMOM MIN 1: 15 Cal Row MIN 2: 10 TTB MIN 3: :30 sec hand stand walk practice or :30 sec hand stand hold on wall MIN 4: 25 ab mat situpsRead More
Strength: Hang Power Snatches (spend 13 mins working on the form) *option to build up in weight or stick to 1 weight WOD: Memorial WOD: “The Ang” *Our members Steve and Madeline lost a friend recently so this WOD is to remember her. 5 rounds for time: 20 WallBalls 20/14 15 Pullups 10 Hang Power...Read More
Strength: Power Cleans (spend 13 mins working up to a heavy single) WOD: “I Got Options” [On the 0:00 min] 9-6-3: Power Cleans (155/105/95) Burpee Box Jump Overs (24″/20″) [8 Minute Time Cap] [On the 10:00 min] 12-9-6-3: Power Cleans (135/95/65) Burpee Box Jump Overs (24″/20″) [8 Minute Time Cap] *Score = Sum Total Time of 2...Read More
WOD: For Time: 3 Rounds: 16 Pushups 16 Deadlifts 155/105/85 27/22/17 Cal Bike 3 Rounds: 50 Air Squats 16 Deadlifts 155/105/85 *Score = Time it takes to complete the workout *Goal is between 17-22 mins Optional Cashout Read More
Boulder CrossFit – CrossFit Clean Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every...Read More
Skill: Bar Muscle Ups (10-15 min progressions) WOD: “Easy Does It” 3 rounds NOT for time 10 Double DB Devil Presses 50/35/25lbs 25 Cal Bike 5 Bar Muscle Ups or 1 min practiceRead More
Strength: Jerk Complex (15 mins work to a heavy complex) 1 push jerk and 1 split jerk WOD: 12 MIN AMRAP 30 Cal Row 30 Push Jerks 115/80/70 30 TTBRead More
