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

Run WOD: 2×14 minutes at 5K pace – rest 3 minutes between rounds. Post to comments.

Warm-up: 2 rds of; 50 singe jump ropes 25 air squats 50 single jump ropes Rest 3 minutes then, WOD: “Dirty 30″ Mountain climbers Ring pulls Hollow rock Squats (45lbs) Jumping pull-ups Box jumps (24” height – full hip extension) Double unders Deadlifts (95 lbs) Ball slams Candle stick roll Post time to comments.