Boulder CrossFit – CrossFit Overhead Squat (15 mins work to heavy single off rack or from ground ) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#*20 min hard time capRead More

Boulder CrossFit – CrossFit Active Recovery (AMRAP – Reps) Skill: Split Jerks (15-20 min progressions off rack) Go over stance, jerk and recover Option to work up in weight or stick to light weight and practice form WOD: “Active Recovery” Static Holds: Every 4:00×4 rounds (16 total mins) :45 sec Barbell overhead press hold (15...Read More

Boulder CrossFit – CrossFit Whittman (Time) HEROWOD 7 rounds for time: 15 KB Swings 53/35 15 Power Cleans 95/65 15 Box Jumps 24/20 *no time but goal is sub 30 mins*if you finish early, optional cashout 3 sets of max DB Bench Press 50/35 (go until failure on each set)Read More

Boulder CrossFit – CrossFit Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins...Read More

Boulder CrossFit – CrossFit Snatch (Strength: Snatch Complex 1 complex= 1 snatch deadlift, 1 hang power snatch + 1 power snatch 5-8 min warmup then… 12 MIN EMOM 1 complex *option to work up in weight or stick to 1 weight the whole time *barbell cannot be dropped b/w reps ) The Abyss (Time) 4...Read More