Strength: Squat Cleans  10 min EMOM 7 mins to warm-up  Do 2 Squat Cleans all at 75% of 1rm WOD: 3 rounds For Time 15 Power Cleans 155/105/95 *should be done in quick singles 15 Bar Facing BurpeesRead more

Boulder CrossFit – CrossFit Metcon (Time) COACH CHOICE! JUST SHOW UP!Read more

Strength: Strict Press 15 min running clock complete  10.9.8.7.6.5.4.3.2.1 Presses off the rack. Go up in weight each new set. WOD: Every 5:00 min for 4 rounds 20 Pullups RX+ do CTB Pullups 15 Box Jumps 24/20 10 TTB *rest with the remaining time, score is your slowest time out of the 5 rounds.Read more

Skill: Double Unders (Spend 10 mins working progressions) WOD: “Let it Be” 24 MIN EMOM MIN 1: 10 Cal Bike MIN 2: 50 Double Unders 50 singles or 30-45 sec practice MIN 3: 25 ABMat Situps MIN 4: 20 PushupsRead more

Strength: Back Squat  Every 2:00 min for 5 sets do   10-8-4-6-2 increases weight each new set. goal is to finish at about 80% of 1rm WOD: For Time: Cash in: 30 Wallballs 20/14/10 21-15-9 Lateral Barbell Burpees Back Squats 95/65/55 (clean weight off ground then put on back) Cash Out: 30 Wallballs 20/14/10Read more