Strength: Jerk Complex 15 mins work to heavy 2 Push Jerks+1 Split Jerk (off the rack) WOD: “Push It Up” For Time: Buy-in: 400m Run 10.9.8.7.6.5.4.3.2.1 reps of: Push Jerks (115/85/65) Box Jumps 24/20/16 Buy out: 400m RunRead More
Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Butterfly Pull-ups 10-15 min progressions WOD: “Back and Forth” 24 MIN EMOM MIN 1: 7 Burpees MIN 2: 7 Butterfly Pullups or Kipping MIN 3: 7 Barbell Strict Presses MIN 4: 7 TTBRead More
Strength: Back Squats On a 10:00 clock, every 2:00: 3 Back Squats off the rack * Do 2 warm-up sets before starting the first set * The class moves together * Increase load across each new set * The goal is not to find a new 3 rep max, but to lift something heavy for...Read More
*On the 7:00 min x 3 Rounds: 200 Meter Run 10 Double Dumbbell Burpee Deadlifts (50/35#/25) 200 Meter Run 6 Double Dumbbell Burpee Power Cleans (50/35#/25) 200 Meter Run 4 Double Dumbbell Burpee Clean & Jerks (50/35#/25)Read More
Strength: Clean+Thurster On a 9:00 clock, every:90 sec perform: 1 Power Clean + 2 Thrusters (6 sets) * Increase loads across the 6 sets or stick to one manageable load the whole time * Score = heaviest load complete For Time: 2,000/1,800/1600 Meter Row 20 Burpee Pull-Ups 30 Thrusters (115/85/65)Read More
Strength: 13 mins work to a heavy complex Snatch+Overhead Squat Complex 1 complex is 1 Power Snatch + 1 OHS WOD: For Time: 9-8-7: Power Snatches (115/85/65) Overhead Squats REST 1 MIN 6-5-4: Power Snatches (115/85/65) Overhead Squats REST 1 MIN 3-2-1: Power Snatches (115/85/65) Overhead SquatsRead More
Strength: Shoulder Press 4 total sets (work up in weight, rest 1-2 mins between sets) 1 set is… 7 single-arm DB Arnold presses on a box. Click HERE to see it in action except we’re doing 1 DB and on a box. 7 single-arm DB bent over rows. *NOTE: On the presses and bent over rows, we...Read More
Skill: Bar Muscle Ups 13 MIN Progressions WOD: On the 5:00min x 4 Rounds: 400 Meter Run 7 Deadlifts 185/125/105 (should be unbroken) 50 Double Unders or 75 Singles 3 Muscle Ups or 3 Pullups to 3 dips *rest with the time remaining *Score is the SLOWEST of all 4 roundsRead More
WOD: *CASH-IN: 50 TTB 21-15-9: Row Calories Bike Calories 200 Meter Dumbbell Farmer’s Carry (50’s/35’s/25’S) or KBs if short on DBS 21-15-9: Row Calories Bike Calories 200 Meter Dumbbell Farmers Carry (50’s/35’s/25s) *CASH-OUT: 50 Pullups * Farmers carry weight should be done unbroken or only drop 1x max * Ladies machine calorie conversion = 15/12/9...Read More
