Skill: Double Unders (10 min progressions) WOD: “A Little Sumthin” On the 2:00 min x 10 Rounds: 25 Double Unders (25 singles scaled) 10 Box Jumps (24″/20″) 1 Snatch (power or squat) Athletes can Build in Weight or Stay at A Heavy Across All Rounds *Score = Heaviest Snatch done *goal is to finish the snatch with 20-30 secs left to switch out weightRead more

Strength: Back Squat (spend 7 mins working up to 75% of 1rm then…) 10 min EMOM 2 Back Squats all at 75% of 1rm WOD: For Time: 25-15-10 Wall Balls (20/14) Pullups Back Squats 95/65/55 (clean weight off ground then put on back) *weight should be light enough to do unbroken. rest on back.Read more

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

Boulder CrossFit – CrossFit Metcon (Time) just show upRead more

Strength: Cleans 12 MIM EMOM 1 Power Clean and 1 Squat Clean ALL at 80% of 1rm every min. on the min. *athlete should drop between each rep. NOT touch and go. WOD: For Time: 21-15-9-15-21 Push Jerks 115/80/65 Air SquatsRead more