Boulder CrossFit – CrossFit Shoulder Press Metcon (Weight) 18 MIN EMOM MIN 1: 200M Run MIN 2: 20 KB Swings 53/35/26 MIN 3: 6 single arm alternating DB devil press (3 per arm) 50/35/25lbRead More
WOD: 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats RX= bodyweight RX+= wear a 20lb vest REST 5 MINS 10 minutes to work to a heavy Power or Squat Snatch for the dayRead More
Strength: Deadlift 15 min continuous clock. All sets based on 90% of 1rm Set 1: 3 at 70% Set 2: 3 at 80% Set 3: 3 at 90%+ WOD: For time: 50/45/40 Cal Bike *every min starting at 0:00 stop and do 3 deadlifts 185/135/105 *Should be done unbroken each setRead More
Skill: Bar Muscle Ups (10-15 mins to work on progressions) WOD: 5 Rounds For Time: 12 Box Jump Overs (30/24/20) 9 Clean and Jerks (155/105/85) *find a weight to do singles each rep 6 Bar Muscle-ups (or 6 pullups to 6 dips on rings or bar) *25 min time capRead More
Strength: Back Squat 15 min continuous clock. All sets based on 90% of 1rm. Set 1: 3 at 70% Set 2: 3 at 80% Set 3: 3 at 90%+ WOD: On the 4:00min x 5 Rounds: 400m Run 10 Overhead Squats (95/65/55) * These fast-paced rounds should take around 3 minutes or less to complete,...Read More
Strength: Strict Press 15 min continuous clock. Record only the last set of max reps. Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ *NOTE: all working sets are based on 90% of your 1rm NOT your true 1rm. This is also called your training max. WOD: 15 MIN...Read More
Strength: Deadlift 15 min continuous clock. Record only the last set of max reps Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ *NOTE: all working sets are based on 90% of your 1rm NOT your true 1rm. This is also called your training max. WOD: For Time: 30...Read More
