Category

WOD
Strength: Front Squat Complex 12 min work to a heavy complex One 3-sec pause then 2 regular FS WOD: For Time: 40 Wall Ball Shots (20/14/10 to 9/10′ target) 40 Alternating Dumbbell Power Snatches (50/35/25) 40 Wall Ball Shots (20/14/10 to 9/10′ target) 40 Alternating Dumbbell Power Snatches (50/35/25)
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WOD: 6 MIN AMRAP : 2 Rounds: 200M Run 9 Power Clean and Jerks (95/65/55) Time Remaining: Max Calorie Assault Bike or Max Calorie Row *if short on bikes [Rest 4 Minutes] 6 MIN AMRAP : 2 Rounds: 200m Run 6 Power Clean and Jerks (135/95/65) Time Remaining: Max Calorie Assault Bike or Max Calorie...
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WOD: “The Sevens”  7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135#/95 7 Knees-To-Elbows 7 Deadlifts, 245#/165 7 Burpees 7 Kettlebell Swings, 70#/53 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click here...
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Boulder CrossFit – CrossFit Clean (1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean) Metcon (Time) 3 Rounds For Time: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85/65
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Skill: Hand Stand Walks (10 min progressions) WOD: 20 MIN EMOM MIN 1: 200M Row MIN 2: 12 Russian KB Swings 70/53/35 MIN 3: 12 Wallballs 20/14/10 MIN 4: 15 Pushups *START AT ANY STATION
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Strength: Press/Jerk Complex 12 mins to work to a heavy complex 1 Push Press, 1 Push Jerk and 1 Split Jerk WOD: 13 MIN AMRAP 30 Air Squats 20 DB Push Jerks (50/35/25) (must switch every 5 reps) 10 Box Step Ups with 1 DB (24/20/16) (Must alt each rep)
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WOD: On the 5:00 min x 5 Rounds: 10/7/5 Calorie Assault Bike 50 Double Unders or 75 singles 10 Toes-to-Bar 8 Pullups *Score = Slowest Round. Log all five efforts.
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Strength:  Back Squat Complex (12 mins work to a heavy set) One complex= 1 3 sec pause in the bottom and then 2 regular back squats WOD: For total time: 2 rounds 12 Front Squats (135/95/65) 9 Lateral Bar Burpees 1 MIN REST 2 Rounds: 12 Thrusters (115/85/65) 9 Lateral Bar Burpees
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