WELCOME BACK EVERYONE! WE MISSED YOU! Strength: Back Squat 5×5 build to a heavy set of 5 Conditioning: On the 5:00 min x 3 rounds: 21/15/12 Cal Bike 15 Pullups 9 Thrusters 135/95/65 MINIMAL EQUIPMENT: Sub pullups for bent over rows NO EQUIPMENT: Sub bike for running 200m each rounds Sub barbell for ODD OBJECT WE’RE OPEN FOR BUSINESS!Read more

Boulder CrossFit – CrossFit Metcon (Time) For time: 5 Rounds for time: 10 Alternating Single Dumbbell Power Clean and Jerk 50/35/25 10 Deadlifts 155/125/85 10 Barbell facing burpees 200 Meter RunRead more

Warm up: 3 rounds. 10 box step ups total 10 DB presses per arm 10 DB deadlifts per arm WOD 2 rounds for time: 400 Meter Run 30 Single Dumbbell Box Step-Ups (24/20/16) 400 Meter Run 30 Single Dumbbell Hang Clean & Jerks 400 Meter Run 30 Single Dumbbell Power Snatches Dumbbell: 50/35/25 Minimal/No Equipment version: Sub DB for ODD OBJECT Cash out: Keep treating yourself to your go to drink!Read more

Warm up 200m row (slow) 5 pushups 5 presses 200m row (moderate) 5 v-ups 5 superman holds for 5 secs 200m row (fast) 5 pushups 5 presses WOD: For time: 10-20-30-40-50 Cal Row Push Press (115/85/65) *after each set do 10 TTB Minimal Equipment: Sub Row for Run 10 (100m) 20 (200m) 30 (300m) 40 (400m) 50 (600m) No Equipment: Sub barbell for ODD OBJECT and Sub TTB for V-UPS Cash out: 250m Row or run for time!Read more

Warm Up 800m Run 10ish min of dynamic stretches on your own (athletes choice) WOD: 5 MIN AMRAP Buy in: 25 air squats into max reps of 9 power cleans (95/65/45) 6 barbell facing burpees REST 3 MINS 5 MIN AMRAP: Buy in: 25 air squats into max reps of 6 power cleans (135/95/65) 6 barbell facing burpees REST 3 MINS 5 MIN AMRAP Buy in: 25 air squats into max reps of 3 power cleans (165/115/95) 6 barbell facing burpees Minimal equipment version: Sub barbell for DB or KB No equipment version: sub barbell for odd object CASH OUT: TABATA: SITUPSRead more