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

Boulder CrossFit – CrossFit Deadlift Metcon (1 Rounds for time) Every 1:30×6 sets (9 min WOD) 4 strict pullups 6  Deadlifts 225/155/105 12 box jumps 24/20 *Score your slowest round out of the 6Read More

WOD: “Two Parter” On a 25:00 MIN continuos clock Part 1: 3 Rounds For Time: 9 Power Snatches (95/65) 15 Bar-Facing Burpees 21 Toes to Bar (goal is around 15 mins) Part 2: Find a heavy single Snatch with the time remaining. Rest as needed b/w part 1 and part 2. The score is Time and...Read More

Boulder CrossFit – CrossFit Back Squat Front Squat Metcon (Time) WOD: “Disgrace” 3 Rounds For Time: 10 Power Cleans (135/95/65) 10 Push Jerks (135/95/65)Read More

Strength: Squat Cleans 15 min clock. Work to a heavy but manageable single WOD: 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 –...Read More

Skill: Rope Climbs 10 Min Progressions WOD: “Practice Makes Best” 20 MIN EMOM MIN 1: 12/10 Cal Bike MIN 2: 3 Rope Climbs or 5 seated or:45 sec practice MIN 3: Sled Push From logo to opposite end of the rig next to the bathrooms MIN 4: 15 American KB Swings 53/35 *start on any...Read More