Strength: Front Squat (15 min clock) 10.9.8.7.6.5.4.3.2.1 reps *adding weight to each new set. Rest 1-2 mins between each one. *Record last set of 1 * start light at 50-55% of 1rm WOD: For Time: Cash-In: 400m Run 3-6-9-12-15 TTB Front Squats 95/65/55 Cash-out: 400m RunRead More
WOD: 10 MIN AMRAP 10 Power Cleans 155/105/85 10 Wallballs 20/14/10 REST 5 MINS 10 MIN AMRAP 10 Deadlifts 185/125/105 35 Double Unders (35 singles scaled) *score each AMRAP on its ownRead More
Boulder CrossFit – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear...Read More
Strength: Back Squat (Off the rack) 10 min EMOM 5 Back Squats 155/105/85 WOD: “Build Up” 4 rounds for time 10 Cal Bike 15 CTB Pullups 30 Air SquatsRead More
WOD: “Row your boat” For Time: 21 Push Press (95/65/55) 800 Meter Row 18 Push Press (95/65/55) 600 Meter Row 15 Push Press 95/65/55) 400 Meter Row 12 Push Press (95/65/55) 200 Meter Row 9 Push Press (95/65/55) *goal is sub 20 mins Cashout: Athlete picks 2 movies (doesn’t need to be core) and does...Read More
Strength: Snatch complex (15 mins to work up to a heavy complex) 1 power Snatch + 1 Overhead Squat WOD: On the 2:30min x 6 Rounds: 6 Squat Snatches (135/95/65) 200m run *Score = Athletes will enter split times for all 6 rounds. The overall score will be the SLOWEST of the 6 rounds.Read More
Strength: Strict Press 15 min to work to a 1rm Suggested warm-up (write up as a guide but don’t force people to follow it) 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 15 MIN AMRAP 15 hang power cleans 135/95/65 15...Read More
