Warm up 3 Rounds 200m run 10 downdogs to pushup 10 squats 10 shoulder taps WOD: “Kelly” 5 Rounds For Time 400 meter Run 30 Box Jumps (24/20/10 in) 30 Wall Ball Shots (20/14/10 lb) 40 min CAP No Equipment: Sub WB for ODD OBJECT thrustersRead more

Warm Up 2 rounds 10 box step ups 200m row 10 DB presses 200m row Strength: Overhead Squat 5×1 work up to heavy single or do all 5 reps at the same weight WOD: 16 MIN AMRAP 16 Power Snatches (95/65/55) 16 Box Jump Overs (24″/20/16″) 16 Overhead Squats (95/65/55) 16 Toes to Bar Minimal Equipment: Sub Barbell for 2 DBS or 2 KBS No Equipment: Sub Barbell for ODD OBJECTRead more

Warm up 2 rounds 10 bent over rows 10 good mornings 10 presses WOD: AMRAP 5 MIN: 15 Lateral Barbell Burpees 21 Power Cleans (155/105/85) 21/15/12 Calorie Assault Bike Rest 5 Minutes AMRAP 5 MIN: 15 Lateral Barbell Burpees 21 Power Cleans (135/95/75) 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5 MIN: 15 Lateral Barbell Burpees 21 Power Cleans (115/85/65) 21/15/12 Calorie Assault Bike Minimal Equipment: Sub Barbell for 2 DB’s No Equipment: Sub Bike for 400m run Sub Barbell for ODD OBJECTRead more

Warm up 5 min jump rope practice 3 rounds 10 leg kicks 10 lunges 10 step ups Strength: Back Squat 3×5 Build in weight or stick to 1 weight the whole time WOD: 3 Rounds for time: 75 Double Unders or 150 singles 50 Air Squats 25/18/12 Calorie Row Minimal Equipment: Sub row for 400m run No Equipment: Sub jump rope for 50 lungesRead more

Boulder CrossFit – CrossFit Metcon (Time) 3 Rounds for time: 400 Meter Run 5 Rope Climbs 21-15-9 Back Squats Round 1: 21 Reps at 95/65 Round 2: 15 Reps at 115/85 Round 3: 9 Reps at 135/95Read more