Strength: Overhead Squat Complex   Every :90 for 4 sets: 1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom WOD: 15 MIN AMRAP 10 Overhead Squats (95/65/55) 10 Burpee Box Jumps (24″/20’/16) (do not need to go over the box but must stand up) 50 Double Unders or 75 singlesRead More

Boulder CrossFit – CrossFit Metcon (Weight) 5 rounds NOT for time 10 Bench Press with 2 DBS 10 TTB 10 Deadlifts (225/155/105) 10 American KB Swings 53/35/26 *be sure to rest 2 mins between each round *go in any order you want *leave 20-25 mins to finishRead More

Strength:  Strict Press (off the rack) 10 MIN EMOM Do 3 Strict Presses at about 70-75% of 1rm WOD: For time: 2 Rounds of ” Modified Cindy” 21 Push Jerks (96/65/55) ***rest 1 min (change weight) 2 Rounds of “Modified Cindy” 15 Push Jerks (135/95/65) ***rest 1 min (change weight) 2 Rounds of “Modified Cindy...Read More

WOD: Every 3 Minutes x 10 Rounds: [On the 0:00]: 15 Ab Mat Situps and 12 Alt. DB Snatches 50/35/25 [On the 3:00]: 400 Meter Run [On the 6:00]: 15 Ab Mat Situps and 12 Alt. DB Snatches 50/35/25 [On the 9:00]: 400 Meter Run [On the 12:00]: 15 Ab Mat Situps and 12 Alt....Read More

Strength:  Squat Clean Complex Every :90 for 5 sets: 2 Clean Pulls + 1 Squat Clean *build in weight or stay the same and work on form WOD: 10 Rounds For Time: 5 Squat Cleans (155/105/95) 10/7/5 Calorie Assault BikeRead More

WOD: COACH CHOICE: JUST SHOW UPRead More

Strength: Jerk Complex 15 mins work to heavy 2 Push Jerks+1 Split Jerk (off the rack) WOD: “Push It Up” For Time: Buy-in: 400m Run 10.9.8.7.6.5.4.3.2.1 reps of: Push Jerks (115/85/65) Box Jumps 24/20/16 Buy out: 400m RunRead More

Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Butterfly Pull-ups 10-15 min progressions WOD: “Back and Forth” 24 MIN EMOM MIN 1: 7 Burpees MIN 2: 7 Butterfly Pullups or Kipping MIN 3: 7 Barbell Strict Presses MIN 4: 7 TTBRead More

Strength: Back Squats On a 10:00 clock, every 2:00: 3 Back Squats off the rack * Do 2 warm-up sets before starting the first set * The class moves together * Increase load across each new set * The goal is not to find a new 3 rep max, but to lift something heavy for...Read More

*On the 7:00 min x 3 Rounds: 200 Meter Run 10 Double Dumbbell Burpee Deadlifts (50/35#/25) 200 Meter Run 6 Double Dumbbell Burpee Power Cleans (50/35#/25) 200 Meter Run 4 Double Dumbbell Burpee Clean & Jerks (50/35#/25)Read More