Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Wall Walks20-sec wall walk hold and 20-sec rest for 5 rounds WOD: “Walk it Out”Not for Time (leave 25 mins to complete) 7.6.5.4.3.2.1 reps of Wall Walks *25 Double Unders after each round or 25 singles (250 total) *15 ab mat situps after each round (150 total)Read more

WOD: On a 30 min continuous clock Part 1: “Diane-ish” For Time: 21-15-9-6-3 Deadlifts 225/155/105 Cal Bike *25 air squats after each rd (125 total) Part 2: “For Weight” In the remaining time in the 30 mins, find a heavy 1 rep DeadliftRead more

WOD: 7 Rounds For Time: 7 Box Jumps (24/20) 7 Power Cleans (95/65/55) 7 Toes to Bar 7 Front Squats (95/65/55) 7 Bar-Facing Burpees 7 Push Presses (95/65/55) 7 Pull-ups *25 min time cap *if you finish before the class, do a cashout on your own. Ask the coach for suggestions. Doesn’t need to be core-related.Read more

Strength: Back Squat + Front Squats Every 1:30 for 5 rounds 3 BS directly into 3 FS. Moderately heavyweight. All at the same weight. Spend 7 mins warming up and then go off the rack together WOD: “Up and Downs” 7 Rounds for time 200m Row 7-1 DB Box Step on and Overs 50/35/25lb and 24/20in *goal is sub 12 minsRead more

WOD: “12 Days of Beastmas” 1 KB Sumo Deadlift HighPull 70/53/35lb 2 Front Squats 135/95/65 3 Power Cleans 135/95/65 4 Bar Facing Burpees 5 HSPU 6 Box Jumps 24/20/16 7 KB Swings 70/53/35 8 Balls Slams 30/20/10 9 TTB 10 OHWPL each leg (45/35/25) 11 Wallballs (20/14/12) 12 Double Unders 30-40 MIN WORKOUTRead more