WOD: 2 Rounds of: 7 power cleans 185/135/120 14 Bar facing Burpees 21/17/14 cal bike 5 min rest 2 rounds of: 7 Power Snatches 135/95/65 14 Bar Facing Burpees 21/17/14 cal bike *each lift should be heavy. singles all the way through! *20-30 min WODRead more

Strength: Back Squat 15-minute clock. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 min COUNT TOTAL REPS IF GETTING TIME CAPPED To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click hereRead more

COACH CHOICE. JUST SHOW UP!Read more

Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) WOD: For Time: 30 Hang Power Snatches (75/55/45) 30 Overhead Squats (75/55/45) *should be done unbroken or split into 2 quick sets Rest 2 minutes 30 Hang Power Snatches (95/65/55) 30 Overhead Squats (95/65/55) *should be split into 2-3 quick sets *Goal is sub 14 minsRead more

Skill: Hand-Stand Pushups (10-15 min progressions) WOD: 20 MIN EMOM MIN 1: 7 HSPU or 15 hand-release pushups MIN 2: 15 Pullups MIN 3: 15 Wallballs 20/14 MIN 4: :30 sec low plank holdRead more