Boulder CrossFit – CrossFit Deadlift Metcon (1 Rounds for time) Every 1:30×6 sets (9 min WOD) 4 strict pullups 6  Deadlifts 225/155/105 12 box jumps 24/20 *Score your slowest round out of the 6Read more

WOD: “Two Parter” On a 25:00 MIN continuos clock Part 1: 3 Rounds For Time: 9 Power Snatches (95/65) 15 Bar-Facing Burpees 21 Toes to Bar (goal is around 15 mins) Part 2: Find a heavy single Snatch with the time remaining. Rest as needed b/w part 1 and part 2. The score is Time and Weight lifted.Read more

Boulder CrossFit – CrossFit Back Squat Front Squat Metcon (Time) WOD: “Disgrace” 3 Rounds For Time: 10 Power Cleans (135/95/65) 10 Push Jerks (135/95/65)Read more

Strength: Squat Cleans 15 min clock. Work to a heavy but manageable single WOD: 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205# Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.Read more

Skill: Rope Climbs 10 Min Progressions WOD: “Practice Makes Best” 20 MIN EMOM MIN 1: 12/10 Cal Bike MIN 2: 3 Rope Climbs or 5 seated or:45 sec practice MIN 3: Sled Push From logo to opposite end of the rig next to the bathrooms MIN 4: 15 American KB Swings 53/35 *start on any station you wantRead more