Strength: Back Squat 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: 3 Rounds For Time 14 Thrusters 115/85/65 12 CTB Pullups 10 HR PushupsRead more

Boulder CrossFit – CrossFit Metcon (No Measure) COACH CHOICE! JUST SHOW UP!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: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: “Chipper” For Time: Cash in: 400m run 10.9.8.7.6.5.4.3.2.1 reps of Push Jerks 115/85/65 Back Squats 115/85/65 Cash-out: 400m run *barbell reps should be done close to unbroken * 20 min time capRead more

Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Bar Muscle Ups (10-15 min progressions) WOD: 20 MIN EMOM MIN 1: 3 Bar MU or:30 sec practice MIN 2: 10 Bench Press (115/85/65) MIN 3: 10/8 Cal Bike MIN 4: 50 DU or 100 singlesRead 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: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: 11 MIN AMRAP 21 Barbell Reverse Lunges (hold the barbell on the back and do a step back lunge. alt each leg. 1 rep is each time a leg goes back) 21 Cal RowRead more