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

WOD: 2 rounds for time: 19 cleans 115//85/65 29 wallballs 20/14/10 20/14/10 39 cal row 19 push press 115/86/65 68 double under *first 2 movements= year he was born 1929 39 cal row= age he was when he was assassinated final 2 numbers= year of his death 1968 34= age he was when he gave...Read More

COACH CHOICE JUST SHOW UPRead More

Strength: Deadlift 6 reps 70% 5 reps 75% 4 reps 80% 3 reps 85% 2 reps 90% 1 95% or if they you good go for a 1rm WOD: 13 MIN AMRAP: 30 Single Dumbbell Hang Clean and Jerks (50/35/25) *Alternate arms every 5 reps here 15 Box Jumps (24″/20″/16) 10 Deadlifts (225/155/115)Read More