WOD: 6 MIN AMRAP : 2 Rounds: 200M Run 9 Power Clean and Jerks (95/65/55) Time Remaining: Max Calorie Assault Bike or Max Calorie Row *if short on bikes [Rest 4 Minutes] 6 MIN AMRAP : 2 Rounds: 200m Run 6 Power Clean and Jerks (135/95/65) Time Remaining: Max Calorie Assault Bike or Max Calorie Row [Rest 4 Minutes] 6 MIN AMRAP : 2 Rounds: 200m Run 3 Power Clean and Jerks (185/135/105) Time Remaining: Max Calorie Assault Bike or MAX Calorie Row *This workout is scored as the sum total of all Bike or Row calories across the three AMRAP’s.Read more

WOD: “The Sevens”  7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135#/95 7 Knees-To-Elbows 7 Deadlifts, 245#/165 7 Burpees 7 Kettlebell Swings, 70#/53 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click here *if going RX Scale down to 4 roundsRead more

COACH CHOICE JUST SHOW UP!Read more

Boulder CrossFit – CrossFit Clean (1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean) Metcon (Time) 3 Rounds For Time: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85/65Read more

Skill: Hand Stand Walks (10 min progressions) WOD: 20 MIN EMOM MIN 1: 200M Row MIN 2: 12 Russian KB Swings 70/53/35 MIN 3: 12 Wallballs 20/14/10 MIN 4: 15 Pushups *START AT ANY STATIONRead more