Boulder CrossFit – CrossFit Metcon (Time) For Time 14-12-10-8-6-4-2: Deadlifts 205/135/115 Bar Facing Burpees Score = Time it takes to complete the workout GOAL= sub 12 mins DeadliftRead more

Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) WOD: “Snatch it” 0:00-6:00 min 50 Double Unders (scaled is 90 singles) 800m Run *max Power Snatches with time remaining 95/65/55 6:00-8:00 min REST 8:00-14:00min 100 Double Unders (125 singles scaled) 400m Run *max power snatches with time remaining 135/95/65 14:00-16:00 min REST 16:00-30:00 min 150 Double Unders (200 singles scaled) 200m run *find a heavy snatch can be power or squat in the time left over * 2 scores *score 1 is total REPS on snatches *score 2 is your 1rep max snatch SnatchRead more

Strength: Back Squat 15 min continuous clock. Spend 5 min warming up to that weight and then 10 mins completing all sets. Record only the last set of max reps. Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: “Hips Dont Lie” Every 2 Minutes Until 100 Reps: 12/10 Calorie Row Max Thrusters 75/65/55 with time remaining Score = Time it takes to complete the workoutRead more

COACH CHOICE JUST SHOW UP!Read more

Strength: Strict Press 15 min running clock find a new 1 rep max. General template to warm up. They do not need to follow this though. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: On the 4:00min x 5 Rounds: 15/12/10 Calorie Fan Bike 12 Single Arm DB Hang Power Cleans (50/35/25) 9 Box Jumps (24″/20″) *Must switch arms every 6 reps Score: Slowest round Log times for all 5 roundsRead more