Boulder CrossFit – CrossFit Thruster Metcon (Time) 18 Thrusters 95/65/55 200m Run 15 Thrusters 95/65/55 200m Run 12 Thrusters 95/65/55 200m Run 9 Thrusters 95/65/55 200m run 6 Thrusters 95/65/55 200m Run 3 Thrusters 95/65/55 200m RunRead more

COACH WOD: JUST SHOW UPRead more

Part 1: 0:00-11:00 11 MIN AMRAP 50 Double Unders 11 Push Press 115/85/65 50 Double Unders 11 CTB Pullups 50 Double Unders 11 Goblet Squats 53/35/26 5 MIN Rest Part 2: From 16:00-24:00 MIN Build to a 1RM clean and jerk (can be squat and split as well) *score each part on their ownRead more

Strength: Power Snatch 10 MIN EMOM *Perform 3 Power Snatches every min on the min all at 75-80% of 1rm WOD: 3 rounds for time: 200m Farmers carry (choose your DB or KB weight) 1 weight in each hand 15 TTBRead more

*On the 3:00 x 6 Rounds:* *Rounds 1-3: 10/7/5 Calorie Assault Bike 7 Burpees 10 Front Squats (135/96/65) Rounds 4-6: 10 Front Squats (135/85/65) 7 Burpees 10/7/5 Calorie Assault Bike * 18:00 min workout * Score = Time it takes to complete each round. If you finish before 3 mins you rest until the next round. * If the work is not completed within the 3:00 window, log your score as 3:00 capRead more