Boulder CrossFit – CrossFit Squat Clean (1×1) Metcon (Time) 3 Rounds for time: 15 Thrusters (115/80/65) 15 Lateral Barbell BurpeesRead More

Strength: Deadlift   1×3 70% 1×3 80% 1×3+ 90% (only record last set of max reps) WOD: 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 24/20/16Read More

WOD: 2 Rounds For Time: 20 Push Jerks (135/95/65) 4 Rounds of “Cindy” 800 Meter Run Cindy= 5 pullups 10 pushups 15 air squatsRead More

Strength: Week 2 of Wendler Cycle * all lifts based off of 90% of 1rm * + means max reps without resting Back Squat 1×3 70% 1×3 80% 1×3+ 90% (only record last set of max reps) WOD: For time: 21-15-9: Toes to Bar Power Snatches (95/65/45) Directly Into… 9-15-21: Calorie Assault Bike Overhead Squats (95/65/45)Read More

Boulder CrossFit – CrossFit Metcon (Time) Just show up!Read More

Strength:  Strict Press 1×5 65% 1×5 75% 1×5+ 85% (only record last set of max reps) WOD: For Time: 150 Wall-Ball Shots, 20# / 14#/10#Read More

Skill: Double Unders WOD: 4 Rounds For Time: 10 Hang Power Snatches 115/85/65lbs 20/17/14 Calorie Row 50 Double Unders or 100 singlesRead More

Strength: Week 1 Day 2 Deadlift 1×5 65% 1×5 75% 1×5+ 85% (only record last set of max reps) WOD: On the 4:00min x 3 Rounds: 10 Deadlifts 155/105/85 20 OHWPL *(total) 45/25/15lbs 200m Run * score time of each round separatelyRead More

WOD: 10 MIN EMOM MIN 1: 10 Push Jerks 135/95/65 MIN 2: 12 Pullups Rest 3 mins b/w EMOMS 10 MIN EMOM MIN 1: 12/10/8 Cal Bike MIN 2: 7 Hand Stand Pushups or :30 sec handstand holdRead More

Strength: Week 1 Day 1 of Wendler Cycle * all lifts based off of 90% of 1rm * + means max reps without resting Back Squat 1×5 65% 1×5 75% 1×5+ 85% WOD: 3 rounds for time: 5 Hang Squat Cleans 155/105/95 10 Lat Barbell Burpees 30 Air SquatsRead More