Strength: Push Jerks (off the rack) Work to a moderate set of 3 reps WOD: For Time 3-6-9-12-15 reps of Push Jerks 135/95/65 Deadlifts 135/95/65 Lateral Barbell BurpeesRead More

WOD: 12 MIN EMOM MIN 1: 12 OHWDL (total 6 per leg) one 50lb DB/ one 35lb DB/ one 25LB DB MIN 2: 12 toe touches to rig lying down Rest 2 mins 12 MIN EMOM: MIN 1: 10 Wallballs 20/14/10 MIN 2: 10 PullupsRead More

Strength: Front Squats 5×2 at 80% of 1rm  WOD: 4 MIN AMRAP 4 Rounds of “The Chief” (115/85/65) Max Calorie Bike Rest 3 Minutes 4 MIN AMRAP : 3 Rounds of “The Chief” (135/95/75) Max Calorie Bike Rest 3 Minutes 4 MIN AMRAP : 2 Rounds of “The Chief” (155/105/85) Max Calorie Bike 1 Round...Read More

WOD: 20 MIN AMRAP 20 Burpee Box Jumps (24″/20″/16″) 40/35/30 Calorie Row 80 Double Unders or 160 singles Cashout: TABATA 1 Flutter kicks Bicycles TABATA 2: Plank holdsRead More

Strength:  Snatch Complex 10 MIM EMOM 1 Power Snatch 1 Overhead Squat 1 Squat Snatch * work in weight or stick to 1 weight the whole time WOD: For Time [15 Minute Cap]: 20 Power Snatches (95/65/55) 20 Overhead Squats (95/65/55) 20 Squat Snatches (95/65/55) On the Minute starting at 0:00: 5 Toes to Bar...Read More

Boulder CrossFit – CrossFit Metcon (Time)Read More

Strength: Thrusters Find a heavy 1rm (off the rack) WOD: For time: 21-15-9 reps of DB Thrusters 50/35/25 TTBRead More

WOD: 5 Rounds For Time: 15/12/10 Calorie Assault Bike 10 Chest to Bar Pull-ups Directly Into… 5 Rounds: 10 Power Cleans (95/65/55) 10 Push Jerks  (95/65/55) *25 min time capRead More

Strength: Back Squat 5×3 at 80% of 1rm WOD: 4 rounds For Time: 10 Box Jumps 30/24/10 30 Air Squats 200m RunRead More

Strength: 3 position power snatch (work to a heavy single) Hang Power Snatch Power Snatch Squat Snatch *do not put the barbell down between positions WOD: 12 MIN AMRAP 3 Power Snatches (135/95/65) 10 Bar Facing BurpeesRead More