Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Wall Walks20-sec wall walk hold and 20-sec rest for 5 rounds WOD: “Walk it Out”Not for Time (leave 25 mins to complete) 7.6.5.4.3.2.1 reps of Wall Walks *25 Double Unders after each round or 25 singles (250 total) *15 ab mat situps after each round (150 total)Read More
WOD: On a 30 min continuous clock Part 1: “Diane-ish” For Time: 21-15-9-6-3 Deadlifts 225/155/105 Cal Bike *25 air squats after each rd (125 total) Part 2: “For Weight” In the remaining time in the 30 mins, find a heavy 1 rep DeadliftRead More
WOD: 7 Rounds For Time: 7 Box Jumps (24/20) 7 Power Cleans (95/65/55) 7 Toes to Bar 7 Front Squats (95/65/55) 7 Bar-Facing Burpees 7 Push Presses (95/65/55) 7 Pull-ups *25 min time cap *if you finish before the class, do a cashout on your own. Ask the coach for suggestions. Doesn’t need to be...Read More
Strength: Back Squat + Front Squats Every 1:30 for 5 rounds 3 BS directly into 3 FS. Moderately heavyweight. All at the same weight. Spend 7 mins warming up and then go off the rack together WOD: “Up and Downs” 7 Rounds for time 200m Row 7-1 DB Box Step on and Overs 50/35/25lb and 24/20in *goal...Read More
WOD 1: “Death by Thrusters” With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute WOD 2: 18 MIN EMOM MIN...Read More
Strength: Press Complex 15 mins work to a heavy single strict press off the rack 10.9.8.7.6.5.4.3.2.1 (add weight to each new set) WOD: 13 MIN AMRAP 21 Cal Row 18 DB Push Jerks (50/35/25lb) must switch arms every 9 reps 15 PullupsRead More
Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) 5 MIN AMRAP: 15 Hand Release Pushups 15 hang squat cleans 95/65/55 Rest 5 Minutes 5 MIN AMARAP 12 Hand Release Pushups 12 hang squat cleans 135/95/55 Rest 5 Minutes 5 MIN AMARAP 9 Hand Release Pushups 9 hang squat cleans 155/105/65 *Score total accumulated REPSRead More
Strength: Power Snatch 12 mins work to a heavy single WOD: For Time 2 Rounds: 8 Power Snatches (115/85/65) 8 Bar-Facing Burpees 2 Rounds of: 8 Power Snatches (95/65/55) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (75/55/45) 8 Bar-Facing Burpees *17 min time capRead More
