Skill: Kipping/Butterfly Pullups (10-15 min progressions) WOD: “Station Rotation” 20-25 min to finish 3 rounds NOT for time. start on any station then move to the next. Rest 2 mins after each round. you are done with 1 round when all 5 stations have been completed. Station 1: 15 Box Jumps 24/20/16 Station 2: 25 air squats...Read More
Boulder CrossFit – CrossFit Metcon (Time) For Time 14-12-10-8-6-4-2: Deadlifts 205/135/115 Bar Facing Burpees Score = Time it takes to complete the workout GOAL= sub 12 mins DeadliftRead More
Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) WOD: “Snatch it” 0:00-6:00 min 50 Double Unders (scaled is 90 singles) 800m Run *max Power Snatches with time remaining 95/65/55 6:00-8:00 min REST 8:00-14:00min 100 Double Unders (125 singles scaled) 400m Run *max power snatches with time remaining 135/95/65 14:00-16:00 min REST 16:00-30:00 min 150 Double...Read More
Strength: Back Squat 15 min continuous clock. Spend 5 min warming up to that weight and then 10 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: “Hips Dont Lie” Every 2 Minutes Until 100 Reps: 12/10 Calorie...Read More
Strength: Strict Press 15 min running clock find a new 1 rep max. General template to warm up. They do not need to follow this though. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: On the 4:00min x 5...Read More
Skill: DB Turkish Getups (10-15 mins) WOD: 20 MIN EMOM MIN 1: 200M Row MIN 2: 4 Turkish Getups (2 per arm) MIN 3: 20 Goblet Squats 53/35/26lbs MIN 4: 20 KB Swings 53/35/26 *start on any station. do not need to go in this order.Read More
Strength: Deadlift 20 min running clock find a new 1 rep max. General template to warm up. They do not need to follow this though. Share barbells if short on weights. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD:...Read More
WOD: For Time: 5 Rounds of: 30 Double Unders (50 singles is scaled) 10 Push Press (115/85/65) (*should be done unbroken or 2 quick sets) Directly Into… 1 Round of: 30 Push Press (115/85/65) 100 Double Unders (150 singles is scaled) CASHOUT: 1 round NOT for time (5-10 minutes to complete) 15 toe touches to rig...Read More
Strength: Back Squat 20 min running clock find a new 1 rep max. General template to warm up. They do not need to follow this though. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: Three 3 min AMRAPS with...Read More
