Strength: HEAVY DOUBLE POWER SNATCH [12:00] Power Snatch2-2-2-2-2 *Increase loads across each set*If newer, increase reps to 5 at light loads*Score = Log all 5 lifts. *go every 2 minutes WOD: 12 MIN AMRAP 4 Rounds:30 Air Squats30 Pushups In Time Remaining:Max Power Snatches (115/85/65)*score is total snatches in the remaining timeRead More
Strength: Clean Complex 1 complex is 1 power clean to 1 hang power clean 15 mins work up to a heavy complex WOD: 3 rounds for time 10 Power Clean and Jerks 155/105/85 15 Box Jumps 24/20/16Read More
Skill: Double Unders (10 min progressions) WOD: 20 MIN EMOM MIN 1: 50 Double Unders or 45 sec practice or 75 singles MIN 2: 100m Farmer Carry 2 sets of DBS or 2 sets of KBS (down to the garbage bins at back) MIN 3: 15 pushups MIN 4: 15 Barbell Bent Over Rows (add...Read More
WOD: On the 5:00min x 5 Rounds: 15/12/10 Calorie Assault Bike 12 Chest to Bar Pull-ups 9 Thrusters (115/85/65) *Score = Slowest Round. Log all four round times. Optional Cashout: 25/21/17 Cal Bike Sprint for TimeRead More
WOD: For Time: 21 Deadlifts 200 Meter Run 21 Lateral Barbell Burpees 200 Meter Run 15 Deadlifts 200 Meter Run 15 Lateral Barbell Burpees 200 Meter Run 9 Deadlifts 200 Meter Run 9 Lateral Barbell Burpees 200 Meter Run Barbell 225/155/125 Optional CASHOUT: Athlete Choice TABATA styleRead More
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
