Boulder CrossFit – CrossFit Metcon (Time) COACH CHOICE JUST SHOW UP!Read more

“12 Days of Beastmas” 1 KB Sumo Deadlift HighPull 70/53/35lb 2 Front Squats 135/95/65 3 Power Cleans 135/95/65 4 Bar Facing Burpees 5 HSPU 6 Box Jumps 24/20/16 7 KB Swings 70/53/35 8 Balls Slams 30/20/10 9 TTB 10 OHWPL each leg (45/35/25) 11 Wallballs (20/14/12) 12 Double UndersRead more

Stregnth: Snatch Complex 10 MIN EMOM 1 Squat Snatch+1 Overhead Squat every min on the min (approx 70-75% of 1rm Snatch) WOD: For time 10-9-8-7-6-5-4-3-2-1 reps of Power Snatch 95/65/55 Hand Release PushupsRead more

WOD: FOR TIME 100 Double Unders 50 Single Dumbbell Hang Clean and Jerks (50/35/25) 80 Double Unders 40 Single Dumbbell Hang Clean and Jerks (50/35) 60 Double Unders 30 Single Dumbbell Hang Clean and Jerks (50/35) 40 Double Unders 20 Single Dumbbell Hang Clean and Jerks (50/35) 20 Double Unders 10 Single Dumbbell Hang Clean and Jerks (50/35) *After Each Round: Bike 6 Cals * We’ll alternate arms every 5 reps todayRead more

Strength: Deadlift With a 15 min continuous clock work to a heavy single for the day WOD: 5 MIN AMRAP : 24/21/18 Calorie Row 21 Deadlifts 135/95/65 21 Lateral Barbell Burpees Rest 3 Minutes 5 MIN AMRAP 21/18/15 Calorie Row 15 Deadlifts 135/95/65 15 Lateral Barbell Burpees Rest 3 Minutes 5 MIN AMRAP : 18/15/12 Calorie Row 9 Deadlifts 135/95/65 9 Lateral Barbell Burpees *score each AMRAP separately *score as total REPSRead more