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

Strength: Overhead Squat (build to heavy set of 3 in 15 mins) WOD: For Time:  100 Double Unders (or 200 singles) 30 Chest to Bar Pull-ups 30 Overhead Squats (115/85/65) 100 Double Unders (200 singles) 15 Chest to Bar Pull-ups 15 Overhead Squats (115/85/65) 100 Double Unders (200 singles) 10 Chest to Bar Pullups 10...Read More

Skill: Hand Stand Pushups (HSPU) WOD: For time: 30-20-10: Deadlifts (185/135/25) Box Jumps (24″/20″) Directly Into… 10-20-30: Row Calories 5-10-15 HSPURead More

Strength: Power Snatch 8 MIN EMOM 2 reps every min on the min. add weight or stay the same WOD: On the 4:00 min x 5 Rounds: 20/17/14 Calorie Assault Bike 10 Lateral Barbell Burpees 5 Power Snatches (135/95/65) *Record your times for each round, with your final score being the slowest of the 5...Read More