WOD: 3 Rounds For Time: 100 Double Unders (125 singles is scaled) 20 Chest to Bar Pull-ups 30 Single Dumbbell Box Step-overs Dumbbell: (50/35/25) Box: (24″/20″) *Score = Time it takes to complete the workout *goal is sub 20 mins Cashout: TABATA style pick any 2 movts to work on (not barbell) and do Tabata...Read More
Strength: DB Bench Press and DB Bent Over Rows (20 min running clock) 5×10 choice a weight to go unbroken. stay the same weight the whole time. rows should be done as 10 per single arm. rest 1-2 mins between rounds WOD: FIVE 2 min AMRAPS with a 2 min break in b/w each AMRAP...Read More
Boulder CrossFit – CrossFit Squat Clean and Jerk Metcon (Time) For Time: 400m Run 21 Clean and Jerks 400m Run 15 Clean and Jerks 400m Run 9 Clean and Jerks 400m Run *Barbell 135/95/65 *goal is sub 18 minsRead More
Skill: Ring Muscle Ups WOD: 20 MIN AMRAP 2 Ring Muscle-Ups 4 Power Snatches (135/95/85) 8 Box Jump Overs (24″/20″) [On the 0-5-10-15]: 500 Meter Row (the row doesn’t count in your score for the day) *Score = Rounds and Reps Completed at 20:00Read More
Strength: Thruster 10 MIN EMOM 1 Thruster (off the rack) at about 70% of 1rm front squat WOD: For Time: 10-9-8-7-6-5-4-3-2-1: Thrusters (95/65/55) Toes to Bar Lateral Barbell Burpees *goal is sub 15 minsRead More
Strength: Snatch Complex 13 minutes to find a heavy complex 1 Power Snatch + 1 Overhead Squat WOD: “Rundy” 3 Rounds For Time: 400 Meter Run 15 Power Snatches (75/55/45) 20 PushupsRead More
Skill: Rope Climbs *spend 10 mins on progressions WOD: “Pump it Out” 5 rounds NOT for Time (25 mins to complete) 10 seated double DB Arnold presses (sit on a box) 10 TTB 10 Slamballs (50/40/30lb) 2 rope climbs or 1 min of practice *start on any station. rest 1-2 minutes between roundsRead More
Strength: Deadlift 10 MIN EMOM Do 3 Deadlifts all at 70% of 1rm WOD: 13 MIN AMRAP 75 Double Unders (100 singles is scalled) 10 Deadlifts (225/155/105) 20 WallBalls (20/14/10)Read More
