WOD: On the 5:00min x 5 Rounds: 15/12/10 Calorie Assault Bike 12 Chest to Bar Pull-ups 9 Thrusters (115/85/65) *Score = Slowest Round. Log all four round times. Optional Cashout: 25/21/17 Cal Bike Sprint for TimeRead More
WOD: For Time: 21 Deadlifts 200 Meter Run 21 Lateral Barbell Burpees 200 Meter Run 15 Deadlifts 200 Meter Run 15 Lateral Barbell Burpees 200 Meter Run 9 Deadlifts 200 Meter Run 9 Lateral Barbell Burpees 200 Meter Run Barbell 225/155/125 Optional CASHOUT: Athlete Choice TABATA styleRead More
Strength: Overhead Squat Complex Every :90 for 4 sets: 1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom WOD: 15 MIN AMRAP 10 Overhead Squats (95/65/55) 10 Burpee Box Jumps (24″/20’/16) (do not need to go over the box but must stand up) 50 Double Unders or 75 singlesRead More
Boulder CrossFit – CrossFit Metcon (Weight) 5 rounds NOT for time 10 Bench Press with 2 DBS 10 TTB 10 Deadlifts (225/155/105) 10 American KB Swings 53/35/26 *be sure to rest 2 mins between each round *go in any order you want *leave 20-25 mins to finishRead More
Strength: Strict Press (off the rack) 10 MIN EMOM Do 3 Strict Presses at about 70-75% of 1rm WOD: For time: 2 Rounds of ” Modified Cindy” 21 Push Jerks (96/65/55) ***rest 1 min (change weight) 2 Rounds of “Modified Cindy” 15 Push Jerks (135/95/65) ***rest 1 min (change weight) 2 Rounds of “Modified Cindy...Read More
WOD: Every 3 Minutes x 10 Rounds: [On the 0:00]: 15 Ab Mat Situps and 12 Alt. DB Snatches 50/35/25 [On the 3:00]: 400 Meter Run [On the 6:00]: 15 Ab Mat Situps and 12 Alt. DB Snatches 50/35/25 [On the 9:00]: 400 Meter Run [On the 12:00]: 15 Ab Mat Situps and 12 Alt....Read More
Strength: Squat Clean Complex Every :90 for 5 sets: 2 Clean Pulls + 1 Squat Clean *build in weight or stay the same and work on form WOD: 10 Rounds For Time: 5 Squat Cleans (155/105/95) 10/7/5 Calorie Assault BikeRead More
