Strength: Front Squat (12 mins to find a heavy single) WOD: 21-18-15-12-9: Front Squats (115/85/65) Pushups KB Swings (53/35/26)Read More

COACH CHOICE JUST SHOW UPRead More

Skill: Pistol Squats WOD: 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead More

WOD:  800M RUN FOR TIME Wait till everyone is done then… 5 Rounds NOT for Time 23 min running clock 10 Bench Press (135/95/65) 10 High Box Jumps 30/24/20 1 min low plank hold Start on any station. Doesn’t have to go in this order.Read More

WOD: 5 MIN AMRAP : Buy-In: 40 Wall Ball Shots 12 Deadlifts (185/135/125) 12 Lateral Barbell Burpees [Rest 5:00] 5 MIN AMRAP : Buy-In: 30 Wall Ball Shots 9 Deadlifts (225/155/135) 9 Lateral Barbell Burpees [Rest 5:00] 5 MIN AMRAP : Buy-In: 20 Wall Ball Shots 6 Deadlifts (275/185/155) 6 Lateral Barbell BurpeesRead More

WOD: For Time: 400/300/250m Row 21 Toes to Bar 9 Strict Presses (95/65/55) Rest 2 mins For Time: 400/300/250m Row 15 Toes to Bar 15 Push Presses (115/75/65) Rest 2 mins For Time 400/300/250m Row 9 Toes to Bar 21 Push Jerks (135/95/65)Read More

Boulder CrossFit – CrossFit Thruster Metcon (Time) 18 Thrusters 95/65/55 200m Run 15 Thrusters 95/65/55 200m Run 12 Thrusters 95/65/55 200m Run 9 Thrusters 95/65/55 200m run 6 Thrusters 95/65/55 200m Run 3 Thrusters 95/65/55 200m RunRead More

COACH WOD: JUST SHOW UPRead More

Part 1: 0:00-11:00 11 MIN AMRAP 50 Double Unders 11 Push Press 115/85/65 50 Double Unders 11 CTB Pullups 50 Double Unders 11 Goblet Squats 53/35/26 5 MIN Rest Part 2: From 16:00-24:00 MIN Build to a 1RM clean and jerk (can be squat and split as well) *score each part on their ownRead More

Strength: Power Snatch 10 MIN EMOM *Perform 3 Power Snatches every min on the min all at 75-80% of 1rm WOD: 3 rounds for time: 200m Farmers carry (choose your DB or KB weight) 1 weight in each hand 15 TTBRead More