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

Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) WOD: “Run it Out” Every 5:00 min (rest 2 min in b/w each round) 26 min total WOD 400m run *max single arm DB Snatches with time remaining 50/35 (switch arms every 5 reps) 400m run *max pushups with time remaining 400m run *max TTB with time remaining 400m run *max single arm DB Push Press 50/35 (switch arms every 5 reps) Score= TOTAL accumulated reps across roundsRead more

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: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: For Time: 15 Squat Cleans 135/95/65 15 Lateral Barbell Burpees 12 Squat Cleans 12 Lateral Barbell Burpees 9 Squat Cleans 9 Lateral Barbell Burpees *15 min time capRead more

COACH CHOICE! JUST SHOW UP!Read more

Strength: Strict Press 15 mins to find a 1 rep max. General template to warm up. They do not need to follow this though. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: For Time: 27 Strict Presses (75/55/45) 200m Run 21 Push Presses (95/65/55) 200m Run 15 Push Jerks (135/95/65) 200m Run 9 Push Jerks (155/105/85) *15 min time capRead more