Strength: Clean+Thurster   On a 9:00 clock, every:90 sec perform: 1 Power Clean + 2 Thrusters (6 sets) * Increase loads across the 6 sets or stick to one manageable load the whole time * Score = heaviest load complete For Time: 2,000/1,800/1600 Meter Row 20 Burpee Pull-Ups 30 Thrusters (115/85/65)Read More

COACH CHOICE JUST SHOW UP *Boulder Rez Social 2-6pm. Open Invite!Read More

Strength: 13 mins work to a heavy complex Snatch+Overhead Squat Complex 1 complex is 1 Power Snatch + 1 OHS  WOD: For Time: 9-8-7: Power Snatches (115/85/65) Overhead Squats REST 1 MIN 6-5-4: Power Snatches (115/85/65) Overhead Squats REST 1 MIN 3-2-1: Power Snatches (115/85/65) Overhead SquatsRead More

Strength: Shoulder Press 4 total sets (work up in weight, rest 1-2 mins between sets) 1 set is… 7 single-arm DB Arnold presses on a box. Click HERE to see it in action except we’re doing 1 DB and on a box. 7 single-arm DB bent over rows. *NOTE: On the presses and bent over rows, we...Read More

Skill: Bar Muscle Ups 13 MIN Progressions WOD: On the 5:00min x 4 Rounds: 400 Meter Run 7 Deadlifts 185/125/105 (should be unbroken) 50 Double Unders or 75 Singles 3 Muscle Ups or 3 Pullups to 3 dips *rest with the time remaining *Score is the SLOWEST of all 4 roundsRead More

WOD: *CASH-IN: 50 TTB 21-15-9: Row Calories Bike Calories 200 Meter Dumbbell Farmer’s Carry (50’s/35’s/25’S) or KBs if short on DBS 21-15-9: Row Calories Bike Calories 200 Meter Dumbbell Farmers Carry (50’s/35’s/25s) *CASH-OUT: 50 Pullups * Farmers carry weight should be done unbroken or only drop 1x max * Ladies machine calorie conversion = 15/12/9...Read More

Strength: 13 mins work to a heavy complex Squat Clean Complex 1 Hang Squat Clean + 1 Full Squat Clean WOD: For Time: 15 Squat Cleans (135/95/65) 20 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95/65) 20 Lateral Barbell BurpeesRead More

COACH CHOICE JUST SHOW UP!Read More

Strength: Deadlift 12 mins work to a heavy single WOD: For Time: 27 Deadlifts, 27 Toes to Bar, 27 Box Jumps 21 Deadlifts, 21 Toes to Bar, 21 Box Jumps 15 Deadlifts, 15 Toes to Bar, 15 Box Jumps 9 Deadlifts, 9 Toes to Bar, 9 Box Jumps *Box 24/20/16 * Barbell: 135/95/85Read More

Skill: Double Unders (10 min progressions)  WOD: 3 Rounds NOT for time. Can do in any order. 75 Double Unders or 100 Singles 20 Barbell Strict Presses (does not need to be unbroken) 15 Cal Row 10 Single Arm Devil Presses 50/35/25 (switch each rep 10 total)Read More