Strength: Strict Press 15 min running clock find a new 1 rep max. General template to warm up. They do not need to follow this though. 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: On the 4:00min x 5...Read More

Skill: DB Turkish Getups (10-15 mins) WOD: 20 MIN EMOM MIN 1: 200M Row MIN 2: 4 Turkish Getups (2 per arm) MIN 3: 20 Goblet Squats 53/35/26lbs MIN 4: 20 KB Swings 53/35/26 *start on any station. do not need to go in this order.Read More

Strength: Deadlift 20 min running clock find a new 1 rep max. General template to warm up. They do not need to follow this though. Share barbells if short on weights. 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:...Read More

WOD: For Time: 5 Rounds of: 30 Double Unders (50 singles is scaled) 10 Push Press (115/85/65) (*should be done unbroken or 2 quick sets) Directly Into… 1 Round of: 30 Push Press (115/85/65) 100 Double Unders (150 singles is scaled) CASHOUT: 1 round NOT for time (5-10 minutes to complete) 15 toe touches to rig...Read More

Strength: Back Squat 20 min running clock find a new 1 rep max. General template to warm up. They do not need to follow this though. 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: Three 3 min AMRAPS with...Read More

COACH CHOICE. JUST SHOW UP!Read More

WOD: 3 Rounds For Time: 100 Double Unders (125 singles is scaled) 20 Chest to Bar Pull-ups 30 Single Dumbbell Box Step-overs Dumbbell: (50/35/25) Box: (24″/20″) *Score = Time it takes to complete the workout *goal is sub 20 mins Cashout: TABATA style pick any 2 movts to work on (not barbell) and do Tabata...Read More

Strength: DB Bench Press and DB Bent Over Rows (20 min running clock) 5×10 choice a weight to go unbroken. stay the same weight the whole time. rows should be done as 10 per single arm. rest 1-2 mins between rounds WOD: FIVE 2 min AMRAPS with a 2 min break in b/w each AMRAP...Read More

Boulder CrossFit – CrossFit Squat Clean and Jerk Metcon (Time) For Time: 400m Run 21 Clean and Jerks 400m Run 15 Clean and Jerks 400m Run 9 Clean and Jerks 400m Run *Barbell 135/95/65 *goal is sub 18 minsRead More

Skill: Ring Muscle Ups WOD: 20 MIN AMRAP 2 Ring Muscle-Ups 4 Power Snatches (135/95/85) 8 Box Jump Overs (24″/20″) [On the 0-5-10-15]: 500 Meter Row (the row doesn’t count in your score for the day) *Score = Rounds and Reps Completed at 20:00Read More