Strength: Back Squat: 1×5 65% 1×5 75% 1×5+ 85% (only record last set of max reps) WOD: 6 rounds for time 200m Run 21 Wallballs 20/14/10 15 KB Swings 53/35/26 9 CTB PullupsRead more

Coach Choice- JUST SHOW UP!Read more

Strength: Strict Press   5 at 40% 5 at 50% 5 at 60% no + on any lifts this week WOD: Fight Gone Bad Three rounds of: Wall-ball Shots (Reps), 20/14# Sumo deadlift high-pull (Reps), 75/55# Box Jumps, 20″ (Reps) Push-press (Reps), 75/55# Row (Calories) 1-minute rest count your total repsRead more

Skill:  Muscle Ups WOD: For time  21-15-9-9-15-21 reps of Hang Power Cleans 95/65/55 Pushups * after each set do 2 muscle-ups (bar or ring) (12 total) * sub muscle ups for ring row to ring dip or pullup to bar dipsRead more

Boulder CrossFit – CrossFit Deadlift (5 40% 5 50% 5 60% ) Metcon (AMRAP – Reps) WOD: “Poker Face” 5 MIN AMRAP : Buy-In: 400 Meter Run Max Rounds: 12 Front Squats (115/85/65) 6 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes 5 MIN AMRAP Buy-In: 400 Meter Run Max Rounds: 9 Front Squats (135/95/65) 6 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes 5 MIN AMRAP : Buy-In: 400 Meter Run Max Rounds: 6 Front Squats (155/105/95) 6 Burpee Box Jump Overs (24″/20″)Read more