Strength: Back Squat 1rm WOD: “The 8’s” 8 MIN AMRAP 8 Pullups 8 HR Pushups 8 TTB 8 KB Swings 70/53/35lbs 8 Goblet Squats 70/53/35lbsRead more

Coach’s choice- Just Show up!Read more

Boulder CrossFit – CrossFit Metcon (Time) WOD: “Isabel-ish” For time: 800m Run 30 Power Snatches (95/65/45)30 Lat Barbell burpees 800m Run *cash out (handstand holds for time)Read more

Skill: Pistol Squats! spend 15 mins working on progressions WOD: “Cash Back” For time 40-30-20-30-40 V-Ups (do abmat sit-ups as a progression) Cal row *after each round do 4 pistol squats per legRead more

Strength: Clean work to a heavy single. Power or Squat WOD: “Speed Dating” 3 MIN AMRAPS Rest 1 Minute Between Rounds. Score the total amount of reps per round. Round 1: 15 air squats then with remaining time max…Power Cleans and Jerks Round 2: 15 pushups then with the remaining time max….Front Squats Round 3: 15 lunges then with the remaining time max…. Hang Squat Cleans Barbell weights 135/95/65Read more