Workout of the Day For time 15/10 calorie bike 10 hang power snatches (#95/#65) 10 lateral burpees over bar 15 wall ball shots (#20/#14)Read More

Pre WOD 4 rounds not for time 3 deadlifts 12 alternating kettlebell Z press (6R/6L) Workout of the Day 12 minutes as many rounds as possible 8 calorie row 12 kettlebell snatches (24kg/#16kg) (Rx+ 32kg/24kg) 16 abmat situps (Rx+ GHD situps)  Read More

Workout of the Day 20 minuutes as any rounds as possible with a partner P1: 400 meter run P2: as many reps as possible of “Cindy” (5 pullups/10 pushups/15 squats)  Read More

Sopris CrossFit Spring Fling 3 https://www.eventbrite.com/e/sopris-crossfit-spring-fling-3-tickets-59353293298?fbclid=IwAR2E1QAF_-u7zAeJ9c2jMQIBuf8ufnQLV292nq3-6D3VHe8l_1raUXNWK1U      Read More

Workout of the Day 4 rounds for as many reps as possible :40 work :20 rest of… -glute bridge floor press -weighted setups -squats -row -snatch -russian twist -curls -behind head tricep extension *all movements done with #45/#25 bumper plate  Read More

Workout of the Day 4 rounds for time 400 meter run 3 rounds of “Macho Man” (3 power cleans/3 front squats/3 p.jerks)(#135/#95) RX+ #185/#135  Read More

Workout of the Day 5 rounds 3:30 18/13 calorie row 100 meter farmers carry (32kg/24kg) AMRAP muscle ups :30 restRead More

Workout of the Day 18 minutes as many rounds as possible 21/15 calorie Assault bike 15 strict pullups 15 DB deadlifts (#50/#35) 15 DB front squats Post WOD 4 X 50 meter banded partner sprintsRead More

Pre WOD Pause bench press (:03 pause on chest) 5 x 5 Workout of the Day 3 rounds for time 24/17 calorie row 21 wall ball shots (#20/@124) 18 alternating DB snatches (#50/#35) 15 burpees over DBRead More

Workout of the Day For time 50 ft walking lunge (#50/#35) 45 deadlifts (#95/#65) 40 wall ball shots (#20/#14) 35 power cleans (#95/#65) 30 burpees 25 push press 20 DB snatch (#50/#35) 15 toes to bar 10 X 10 meter shuttle sprint 5 devils press (#50/#35)  Read More