Boulder CrossFit – CrossFit Back Squat Metcon (Time) For Time: 21-15-9 Front Squats 115/85/65 Pushups Back Squats 115/85/65 *barbell must be cleaned. reps should be unbroken on the back squat and broken 1-3 times for the front squat portion. *15 min time capRead more

COACH BENS FAREWELL WOD! 9AM CLASS ONLY!Read more

Strength: Strict Press 12 min continuous clock. Spend 5 min warming up to that weight and then 10 mins completing all sets. Record only the last set of max reps. Set 1: 3 at 70% Set 2: 3 at 80% Set 3: 3 at 90%+ WOD: Every 3:00 min. for 6 rounds 25 Air Squats 10 Strict Presses 75/55 10/8 Cal Row *rest with the time remaining. The score is the SLOWEST of the 6 roundsRead more

Skill: Double Unders (10 min progressions) WOD: 4 Rounds NOT for time 50 Double Unders or: 45-sec practice or 125 singles 15 seated DB Arnold presses (per arm) 35/25lb 15 DB bent over rows (per arm) 35/25 12/10 Cal Bike *start in any order. rest 1-2 mins after each rd.Read more

Strength: Deadlift 15 min continuous clock. Spend 5 min warming up to that weight and then 10 mins completing all sets. Record only the last set of max reps. Set 1: 3 at 70% Set 2: 3 at 80% Set 3: 3 at 90%+ WOD: 14 MIN AMRAP 21 TTB 15 Bar Facing Burpees 9 Power Snatches 95/65/55Read more