Strength: Push Press (off the rack) 10 MIN EMOM (spend 5 mins working up to 75%) 2 Push Presses all at 75% of 1rm WOD: 20 MIN AMRAP 5 Pullups 10 Pushups 15 Wallballs (20/14/10)Read More

For time: 30 toes-to-bars 1 mile run 30 toes-to-bars 1 mile run 30 toes-to-bars *40 min time cap *RX+ is 1.5 mile of each but only if you can go under the time capRead More

Strength: Thruster or Overhead Squat 12 Min Heavy Single *athlete picks one (preferably their weakness) and spends 12 mins working to a heavy single for the day. Can come off the rack. WOD: 9 MIN AMRAP : Buy-In: 45/40/35 Cal Bike Time Remaining: 30 Double Unders (scaled version is 50 singles) 15 Thrusters (75/55) [Rest 3 Minutes]...Read More

WOD: For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 min To learn more...Read More

Strength: Squat Cleans Every 2:00 min for 10:00 min Complete 2 Squat Cleans (Does NOT have to be touch and go) *Increase loads across each set *record last set of 2 WOD: 12 MIN AMRAP 15/12/9 Calorie Row 3 Squat Cleans (135/95/65) 15/12/9 Calorie Row 6 Squat Cleans (135/95/65) 15/12/9 Calorie Row 9 Squat Cleans...Read More

COACH CHOICE- JUST SHOW UP 9AM CLASS MOVED TO 7:45AM THEN GYM CLOSED THE REST OF THE WEEKEND FOR RIG INSTALL!Read More

Strength: 10 min EMOM 1 deadlift at 80% of 1rm WOD: 2 Rounds For Time: 800 Meter Run 30 Wall Balls (20/14/12) 20 Deadlifts 185/125/105 *20 min time capRead More

Skill: HSPU 10 min progressions WOD: 4 rounds NOT for time: 25 Abmat Sit-ups 25 Russian Kettlebell Swings (70/53/45) 25 Slamballs (30/20/20) 25 Pushups or 7 HSPU or practice them for 1 min *start on any station. rest 1-2 mins after each round. Leave 20-25 mins to completeRead More

Boulder CrossFit – CrossFit Clean Metcon (AMRAP – Rounds and Reps) 13 MIN AMRAP: 10 Lateral Barbell Burpees 1 Round of “Macho Man” 10 Lateral Barbell Burpees 2 Rounds of “Macho Man” 10 Lateral Barbell Burpees 3 Rounds of “Macho Man” 10 Lateral Barbell Burpees 4 Rounds of “Macho Man” 10 Lateral Barbell Burpees 5...Read More

WOD: On the 10:00min x 3 Rounds: 30/24/18 Calorie Row 12 Box Jumps 30/24/20 30/24/18 Calorie Assault Bike 12 Box Jumps 30/24/20 * Score = Log the time for all 3 rounds. Score the SLOWEST of all 3 rounds. CASHOUT: TABATA athlete choice pick any 2 movts. Doesn’t have to be coreRead More