COACH CHOICE. JUST SHOW UP!Read more

WOD: 3 Rounds For Time: 100 Double Unders (125 singles is scaled) 20 Chest to Bar Pull-ups 30 Single Dumbbell Box Step-overs Dumbbell: (50/35/25) Box: (24″/20″) *Score = Time it takes to complete the workout *goal is sub 20 mins Cashout: TABATA style pick any 2 movts to work on (not barbell) and do Tabata styleRead more

Strength: DB Bench Press and DB Bent Over Rows (20 min running clock) 5×10 choice a weight to go unbroken. stay the same weight the whole time. rows should be done as 10 per single arm. rest 1-2 mins between rounds WOD: FIVE 2 min AMRAPS with a 2 min break in b/w each AMRAP (20 min workout) 12/10/8 Cal Bike *time remaining max air squats *count your TOTAL reps on squatsRead more

Boulder CrossFit – CrossFit Squat Clean and Jerk Metcon (Time) For Time: 400m Run 21 Clean and Jerks 400m Run 15 Clean and Jerks 400m Run 9 Clean and Jerks 400m Run *Barbell 135/95/65 *goal is sub 18 minsRead more

Skill: Ring Muscle Ups WOD: 20 MIN AMRAP 2 Ring Muscle-Ups 4 Power Snatches (135/95/85) 8 Box Jump Overs (24″/20″) [On the 0-5-10-15]: 500 Meter Row (the row doesn’t count in your score for the day) *Score = Rounds and Reps Completed at 20:00Read more