Conditioning: 5 Rounds x 3 MIN AMRAP 60 Double Unders OR 12O singles 20 Jumping Lunges total Max Rounds of Dumbbell “Macho Man” (50’s/35’s) Rest 1 Minute Between Rounds * 1 Round of Double Dumbbell “Macho Man”: 3 Power Cleans 3 Front Squats 3 Shoulder to OverheadRead more

Boulder CrossFit – CrossFit Deadlift (5×3) Metcon (Time) For Time: 15/12/10 cal bike 9-12-15: Deadlfts (205/145/125) Lateral Barbell Burpees 15/12/10 cal bikeRead more

Boulder CrossFit – CrossFit Shoulder Press (5×3) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead more

5 rounds for time: 200m run 10 Alternating Single Dumbbell Power Clean and Jerk 50/35lbs 10 Deadlifts 155/125/105 10 barbell facing burpeesRead more

Warm Up 2 Runds 400m run 10 shoulder taps 10 pushups WOD: On the 4:00min x 6 Rounds: 7 Pullups 14 Push Presses 115/85/65 300m Row Minimal Equipment: Sub Row for 400m Run No Equipment: Sub Barbell for DB Push Presses Sub Pullups for bent over rowsRead more