Choose ONE of The Following Sports: Swim, Bike, Run, C2 SC: 20 Min Post to comments.

Warm up; 150 DU’s or 450 Singles Rest 3 minutes then; Death by power cleans (35lbs, 15lbs) With a running clock, one rep is preformed during first minute, 2 reps during minute two, 3 reps minute 3…and so on until the clock reaches 20 minutes. 210 reps total if each round is completed. Post total […]

Swim WOD; One minute rest between 50s: 12 x 50 meters swim (first 25 meters underwater; second 25 meters sprint) Record average 50-meter time. Run WOD; All out efforts: 3 Rounds, 2 Min total rest between rounds 30sec on 30 off 30 sec on 25 off 30 sec on 20 off 30 sec on 15 […]

Muddy Buddy comes to Boulder, CO mid August! Warm up; 3 rounds of; 10 walking lunges 3 burpees Rest 3 minutes then; “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Power clean, 75 pounds (Reps) Row (Calories) In […]

Warm-up: 3 rounds of; Hollow rock holds (1 minute) Plank (1 minute) AMRAP sit ups (1 minute) Rest 3 minutes then, WOD; 5 rounds for time of; 10 box steps holding 45lb plate (box height 20″) Run 200M