Strength: Squat Cleans  10 min EMOM 7 mins to warm-up  Do 2 Squat Cleans all at 75% of 1rm WOD: 3 rounds For Time 15 Power Cleans 155/105/95 *should be done in quick singles 15 Bar Facing BurpeesRead More

Boulder CrossFit – CrossFit Metcon (Time) COACH CHOICE! JUST SHOW UP!Read More

Strength: Strict Press 15 min running clock complete  10.9.8.7.6.5.4.3.2.1 Presses off the rack. Go up in weight each new set. WOD: Every 5:00 min for 4 rounds 20 Pullups RX+ do CTB Pullups 15 Box Jumps 24/20 10 TTB *rest with the remaining time, score is your slowest time out of the 5 rounds.Read More

Skill: Double Unders (Spend 10 mins working progressions) WOD: “Let it Be” 24 MIN EMOM MIN 1: 10 Cal Bike MIN 2: 50 Double Unders 50 singles or 30-45 sec practice MIN 3: 25 ABMat Situps MIN 4: 20 PushupsRead More

Strength: Back Squat  Every 2:00 min for 5 sets do   10-8-4-6-2 increases weight each new set. goal is to finish at about 80% of 1rm WOD: For Time: Cash in: 30 Wallballs 20/14/10 21-15-9 Lateral Barbell Burpees Back Squats 95/65/55 (clean weight off ground then put on back) Cash Out: 30 Wallballs 20/14/10Read More

Boulder CrossFit – CrossFit Metcon (Time) [Time Cap: 30 Minutes] For Time: 5 Rounds: 25/20 Calorie Row then… 1 Round of “DT” Rest 2 Minutes Between Sets Round 1: (135/95) Round 2: (115/85) Round 3: (105/75) Round 4: (95/65) Round 5: (75/55) 1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push...Read More

Strength: Power Snatch  10 MIN EMOM  1 Power Snatch directly into 1 Hang Power Snatch WOD: 9 MIN AMRAP 3 Hang Power Snatches (75/55/45) 3 Burpee Pull-ups 6 Hang Power Snatches (75/55/45) 6 Burpee Pull-ups 9 Hang Power Snatches (75/55/45) 9 Burpee Pull-upsRead More

Boulder CrossFit – CrossFit Metcon (Time) COACH CHOICE! JUST SHOW UP!Read More

WOD: 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Read More

WOD: 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More