Strength: Back Squat (10 min clock) deload week 5x 40% 5x 50% 5x 60% no + this week Based off of your true 1rm. Not 90% WOD: For time: 21-18-15-12-9-6-3 reps of KB Goblet Squats 53/35 KB American Swings 53/35 Box Jumps 24/20Read More

COACH CHOICE! JUST SHOW UP!Read More

Strength: Strict Press 12-minute clock. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: “Pick your Poison” 12 MIN AMRAP : 1 Push Press (95/65) 1 Burpee Box Jumps (24″/20″) 2 Push Press (95/65) 2 Burpee Box Jumps (24″/20″) 3 Push Press (95/65) 3 Burpee Box Jumps (24″/20″) …...Read More

  Skil: Double Unders 10-15 min (progressions) WOD #1: “Annie: For time: 50-40-30-20-10 Double Unders Ab Mat Situps Elite-Sub 4:30 Level 3 -4:30-5:30 Level 2– 5:30-8:00 Level 1– 8:00-10:00 WORKOUT SCALING Apply 10:00 time cap Cut double-under reps to 30, 25, 20, 15, 10 Cut single-under reps to 100, 75, 50, 25, 12 do plate hops...Read More

Strength: Deadlift 15-minute clock. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: For time: 9-15-21 Deadlifts 225/155 Wallballs 20/14 Cal RowRead More

WOD: 2 Rounds of: 7 power cleans 185/135/120 14 Bar facing Burpees 21/17/14 cal bike 5 min rest 2 rounds of: 7 Power Snatches 135/95/65 14 Bar Facing Burpees 21/17/14 cal bike *each lift should be heavy. singles all the way through! *20-30 min WODRead More

Strength: Back Squat 15-minute clock. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front...Read More

COACH CHOICE. JUST SHOW UP!Read More

Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) WOD: For Time: 30 Hang Power Snatches (75/55/45) 30 Overhead Squats (75/55/45) *should be done unbroken or split into 2 quick sets Rest 2 minutes 30 Hang Power Snatches (95/65/55) 30 Overhead Squats (95/65/55) *should be split into 2-3 quick sets *Goal is sub 14 minsRead More

Skill: Hand-Stand Pushups (10-15 min progressions) WOD: 20 MIN EMOM MIN 1: 7 HSPU or 15 hand-release pushups MIN 2: 15 Pullups MIN 3: 15 Wallballs 20/14 MIN 4: :30 sec low plank holdRead More