Strength:Overhead Squat  Spend 15 mins working up to a heavy OHS (off the rack) WOD: 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read More

Strength: Clean and Jerk  Spend 15 mins working up to a heavy Clean and Jerk  WOD: 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the Bar To learn more about Grettel click hereRead More

Strength: Front Squat  Spend 15 mins working up to a heavy front squat (off the rack) WOD: 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

Boulder CrossFit – CrossFitRead More

Strength: Clean Complex (15 mins) 1 Power Clean into 1 Hang Power Clean work to a heavy complex WOD: 16 MIN AMRAP 4 Power Cleans 155/105/85 8 Box Jumps 24/20/16 12 TTBRead More

WOD: For Time [35 Minute Time Cap]: 10 Cal Bike 20 Air Squats 10 Cal Bike 19 Air Squats 10 Cal Bike 18 Air Squats 10 Cal Bike 17 Air Squats …. 10 Cal Bike 1 Air Squat *Score = Time it takes to complete the workout *Cashout time permitting. Athletes choiceRead More

Boulder CrossFit – CrossFit Snatch Metcon (1 Rounds for time) WOD: On the 3:00min x 5 Rounds: 10 Burpees 12 Pull-Ups CTB Pullups is RX+ *score is your slowest of the 5 roundsRead More

WOD: [0:00 – 10:00] 10 MIN AMRAP 1 Burpee Box Jump (24″/20″) 1 Push Jerk (115/85/65) 2 Burpee Box Jumps (24″/20″) 2 Push Jerks (115/85/65) 3 Burpee Box Jumps (24″/20″) 3 Push Jerks (115/85/65) … Add 1 Per Per Round Rest 5 mins then… From 15:00-23:00 MIN Build to Heavy Single Push Jerk (off the...Read More

Strength: Front Squat 10 MIN EMOM (7 min warmup then) 1 Front Squat all at 85% of 1rm WOD: For Time: 2,000 Meter Row 100 Wall Balls (20/14) *partition however you want. *example 500m row then 25 wallballls for 4 rounds or do as written *look to finish in 14-20 minsRead More

20 MIN AMRAP with a Partner 21 Ball Slams 40/30lbs 21 Thrusters 75/55/45 21 Double DB Man Makers 50s’/35’s/25’s 21 Wallballs 20/14 1 person does 21 burpees while the other one performs the reps. When partner 1 finishes the burpees they pick up where the other left off.Read More