WOD: For time: Buy in: 25/20/15 cal bike 5 rounds: 200m Run 5 Burpee pullups 10 Back Squats 95/65/55 (must clean weight then put on back) Cash out: 25/20/15 cal bikeRead more

Strength: Front Squat- 5×2 85% 1rm WOD:  5 Rounds: 30 Double Unders or 60 singles 15 Single Arm Dumbbell Thrusters (50/35/25) Directly Into… 5 Rounds: 30 Double Unders 15 Single Arm Dumbbell Overhead Squats (50/35)Read more

Boulder CrossFit – CrossFit Metcon (Time) Coach’s choice!Read more

Strength: Press 5×1 90% of 1rm WOD: For time: 21-15-9 Hang clean and jerks (115/85/65) Air Squats PushupsRead more

Skill: Muscle Ups (Bar and Ring) WOD: 16 MIN EMOM MIN 1: 2 Muscle Ups or 2 strict pullups with 2 dips MIN 2: 10 TTB MIN 3: 30 sec of handstand holds MIN 4: 200m RunRead more