Boulder CrossFit – CrossFit Donny (Time) 21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) BurpeesIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here*no time cap but goal is sub 20 mins *regular burpees not bar facing or lateral *Optional cashout. only...Read More

Boulder CrossFit – CrossFit Active Recovery (Time) Skill: Double Unders 15 min practice WOD: “Active Recovery” For Time: 200 Double Unders *every 60 secs STOP and do 12 ab mat sit ups starting at 0:00 *If you finish early, do cashout at your own pace. Optional! 3 Rounds of: 25 reps of blue or red...Read More

Boulder CrossFit – CrossFit Back Squat (Strength: Back Squat 20 min running clock (including warmup) 5×3 all at 75% of 1rm ) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

Boulder CrossFit – CrossFit Marathon (2 Rounds for reps) 10 min running clock: 800m run 20 clean and jerks 135/95/65 *max Cal Bike with time remaining 5 min rest 10 min running clock 800m run 20 Clean and Jerks 135/95/65 *max cal row with time remaining *score total CALs on the machines *stagger if short...Read More

Boulder CrossFit – CrossFit Jump and Pull (Time) WOD: “Jump and Pull” 3 Rounds: 12 Box Jump on and Overs 24/20 8 Squat Snatches135/95/75 5 Bar Muscle Ups *15 min hard time cap Squat Snatch (Strength: Squat Snatches 20 min running clock (including warmup) 5×3 all at 75% of 1rm )Read More