WOD: 2 Rounds of: 7 power cleans 185/135/120 14 Bar facing Burpees 21/17/14 cal bike 5 min rest 2 rounds of: 7 Power Snatches 135/95/65 14 Bar Facing Burpees 21/17/14 cal bike *each lift should be heavy. singles all the way through! *20-30 min WODRead More
Strength: Back Squat 15-minute clock. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front...Read More
Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) WOD: For Time: 30 Hang Power Snatches (75/55/45) 30 Overhead Squats (75/55/45) *should be done unbroken or split into 2 quick sets Rest 2 minutes 30 Hang Power Snatches (95/65/55) 30 Overhead Squats (95/65/55) *should be split into 2-3 quick sets *Goal is sub 14 minsRead More
Skill: Hand-Stand Pushups (10-15 min progressions) WOD: 20 MIN EMOM MIN 1: 7 HSPU or 15 hand-release pushups MIN 2: 15 Pullups MIN 3: 15 Wallballs 20/14 MIN 4: :30 sec low plank holdRead More
WOD: “Tippy Toes” 10 Rounds For Time: 10 Toes to Bar 10 Burpees 7/5 Cal Bike *the goal is sub 20 mins Cashout: 3 rounds NOT for time (5-10 minutes to finish) 10 dips on rings or bar : 30-sec rig hangRead More
Strength: Strict Press 12 min continuous clock. Spend 5 min warming up to that weight and then 7 mins completing all sets. Record only the last set of max reps. Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: “Grace” For Time: 30 Clean and Jerks 135/95/65 *8 min...Read More
