Strength: Power Snatch Every 2:00 min x 5 rds 5×3 all at 70% of 1rm (keep it light) WOD: 13 MIN AMRAP 15 Power Snatches 75/55/45 15 Bar Facing BurpeesRead More
Strength: Push Jerk (off the rack) 5×3 all at 70% of 1rm 7 min warmup then complete in 10 min window WOD: 3 Rounds For Time: 400 Meter Row8 Shoulder to Overhead (135/95/65)16 Box Jump On and Overs (24″/20″) *goal is 15-20 minsRead More
FRIENDS, FAMILY, PARTNERS COME TO CLASS FOR FREE! 25 MIN AMRAP 5 Pullups 10 pushups 15 Airsquats Friends, family, partners welcome FREE of charge! *every 5 min. starting at 0:00 stop and do 20 total Deadlifts as a team *reps can be split up however you want 1 works while 1 rests *example: I do 1...Read More
Boulder CrossFit – CrossFit Front Squat CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capRead More
Skill: HandStand Walks (10-15 min progressions) WOD: “Recovery?” 5 Rounds NOT for time (20-25 mins to finish) 25 pushups 25 Barbell Bent Over Rows 25 Foot Handstand Walk or 1 min of practice 10 GHD Situps (or 25 abmat situps) *start on any station. Rest 1-2 mins after each roundRead More
Strength: Back Squat Every 2:00 min for 5 rounds 5 Back Squats (work up in weight or stick to the same weight) record last set of 5 WOD: “Bodyweight” 11 MIN AMRAP 10 Cal Bike 15 Box Jumps 24/20 25 Air SquatsRead More
“ThrowBack” 30 Rounds for time 5 WallBalls 20/14 3 Burpees 1 Power Snatch (155/110/80) *35 min time cap *do your own cashout or mobility if you have time at the endRead More
