Strength: Back Squat 10×1 at 85% of 1rm WOD: 15 MIN AMRAP 30/27/24 Calorie Assault Bike 30 Single Dumbbell Hang Clean and Jerks (50/35/25) 30 Single Dumbbell Reverse Lunges (50/35/25)Read More

COACH CHOICE (JUST SHOW UP)Read More

Strength: Snatch (Power or Squat) Heavy single for the day WOD: 5 three minute AMRAPS in 19 minutes 3 Power Snatches 95/65/55 6 pushups 9 airsquats Then rest 1 min and repeat for 5 rounds *After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and...Read More

Skill: muscle ups WOD 10 Min EMOM MIN 1: 4 Muscle Ups or 8 ring rows to dips MIN 2: 12/10/8 cal bike Rest 2 mins 10 MIN EMOM MIN 1: 15 Ab Mat Situps MIN 2: 200m RowRead More

Strength: Front Squat (work to a 1rm in 20 mins) WOD: 3 Rounds For Time: 10 Front Squats (165/115/105) 10 TTB 10 BurpeesRead More

Strength: Push Jerk (can also do split jerk) 10 MIN EMOM On the Minute x 10: 2 Push Jerks (work to a heavy set of 2) WOD: 12 MIN AMRAP 35 Double Unders 9 Deadlifts 7 Hang Power Cleans 5 Push Jerks Barbell: 155/105/95Read More

WOD: 5 Rounds For Time: 21 Wallballs (20/14/10) 18 Alternating Dumbbell Power Snatches (50/35/25) 15 Box Jumps (24″/20″) 12 Pullups *25 min time capRead More

Boulder CrossFit – CrossFit Metcon (Time) COACH CHOICE! JUST SHOW UP!Read More

WOD: [0:00 – 13:00
] 1 Mile Run Max Clean and Jerks (135/95/65) with time remaining [13:00 – 16:00] Rest [16:00 – 25:00] 800 Meter Run Max Burpees with time remaining [25:00 – 28:00] Rest [28:00 – 33:00] 400 Meter Run Max Thrusters (95/65/55) with time remaining * Score each round on their own * Your final...Read More

Strength: Front Squat 6×2 at 85% of 1rm WOD:  15 MIN EMOM 15 Hang Squat Cleans (95/65/55) 15 Toes to BarRead More