Strength: Front Squat 10 MIN EMOM 2 FS all at 75% of 1rm WOD: 4 MIN AMRAP : 15/12/9 Calorie Row 15 Toes to Bar 15 Front Squats (95/65) [Rest 4 Minutes] 4 MIN AMRAP: 12/9/6 Calorie Row 12 Toes to Bar 12 Front Squats (115/75) [Rest 4 Minutes] 4 MIN AMRAP: 9/6/3 Calorie Row 9 Toes to Bar 9 Front Squats (135/95/85) Score =TOTAL REPS across all 4 AMRAPSRead more

For Time: 30/24/20 Calorie Assault Bike 120 Double Unders (150 singles is scaled) 30/24/20 Calorie Assault Bike *On the Minute [Starting at 0:00]: 5 Deadlifts (185/135/115)Read more

9am class only. friends/family welcome free! WOD: 5 three minute AMRAPS 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead more

Boulder CrossFit – CrossFit Metcon (Time) COACH CHOICE- JUST SHOW UPRead more

Strength: Snatch Complex (12 mins to work to a heavy complex) 1 complex= 1 snatch grip deadlift and 1 power snatch (do not drop between reps) WOD: 6 MIN EMOM MIN 1: 7 power snatches (95/65/55) MIN 2: 12 TTB REST 2 MINS 6 MIN EMOM MIN 1: 15 American KB Swings (53/35/26) MIN 2: 12 PullupsRead more