Strength: 13 mins work to a heavy complex Squat Clean Complex 1 Hang Squat Clean + 1 Full Squat Clean WOD: For Time: 15 Squat Cleans (135/95/65) 20 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95/65) 20 Lateral Barbell BurpeesRead More
Strength: Deadlift 12 mins work to a heavy single WOD: For Time: 27 Deadlifts, 27 Toes to Bar, 27 Box Jumps 21 Deadlifts, 21 Toes to Bar, 21 Box Jumps 15 Deadlifts, 15 Toes to Bar, 15 Box Jumps 9 Deadlifts, 9 Toes to Bar, 9 Box Jumps *Box 24/20/16 * Barbell: 135/95/85Read More
Skill: Double Unders (10 min progressions) WOD: 3 Rounds NOT for time. Can do in any order. 75 Double Unders or 100 Singles 20 Barbell Strict Presses (does not need to be unbroken) 15 Cal Row 10 Single Arm Devil Presses 50/35/25 (switch each rep 10 total)Read More
Strength: Front Squat Complex 12 min work to a heavy complex One 3-sec pause then 2 regular FS WOD: For Time: 40 Wall Ball Shots (20/14/10 to 9/10′ target) 40 Alternating Dumbbell Power Snatches (50/35/25) 40 Wall Ball Shots (20/14/10 to 9/10′ target) 40 Alternating Dumbbell Power Snatches (50/35/25)Read More
WOD: 6 MIN AMRAP : 2 Rounds: 200M Run 9 Power Clean and Jerks (95/65/55) Time Remaining: Max Calorie Assault Bike or Max Calorie Row *if short on bikes [Rest 4 Minutes] 6 MIN AMRAP : 2 Rounds: 200m Run 6 Power Clean and Jerks (135/95/65) Time Remaining: Max Calorie Assault Bike or Max Calorie...Read More
WOD: “The Sevens” 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135#/95 7 Knees-To-Elbows 7 Deadlifts, 245#/165 7 Burpees 7 Kettlebell Swings, 70#/53 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click here...Read More
Boulder CrossFit – CrossFit Clean (1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean) Metcon (Time) 3 Rounds For Time: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85/65Read More
Skill: Hand Stand Walks (10 min progressions) WOD: 20 MIN EMOM MIN 1: 200M Row MIN 2: 12 Russian KB Swings 70/53/35 MIN 3: 12 Wallballs 20/14/10 MIN 4: 15 Pushups *START AT ANY STATIONRead More
