Boulder CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click herePOTLUCK TO...Read More

Boulder CrossFit – CrossFit Bench Press (15 min find a new 1 rep max) Day Before Murph (Time) For time: 2000m Row Every 2 mins STOP and do 12 ab mat situps *no time cap *if you finish early foam roll, stretch and mobilize for tomorrow!Read More

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Hand Stand Walks (15-ish min practice) WOD: “Active Recovery” 20 min running clock (rest as needed b/w rounds. Do in any order) 3 rounds NOT for time: 10 Barbell Curls 10 Barbell tricep extensions 3 rounds NOT for time: 20-25 banded (red or blue) bicep curls...Read More

Boulder CrossFit – CrossFit Deadlift (Strength: 10 MIN EMOM 1 Deadlift directly into 2 strict HSPU (scale to kipping or HRPU) 315/205/185 ) Mini Sprints (3 Rounds for reps) 3 MIN AMRAP 50 Double Unders *max TTB with time remaining 1 min REST 3 MIN AMRAP 50 Double Unders *max cal bike with time remaining...Read More

Boulder CrossFit – CrossFit Lock Out (Time) 30 MIN running clock 5 rounds for time: 7 hang power cleans 7 Front Squats 7 push jerks 200m run Barbell 135/95/85 *rest as needed b/w part 1 and part 2 Part 2: For Weight Use the remaining time to establish a 2 rep max JERK (off rack)...Read More

Boulder CrossFit – CrossFit Power Snatch (Strength: Snatch Complex 1 Power Snatch+1 Overhead Squat 6 min warmup then… Every 1:30×6 rounds do 1 complex (work up in weight or stick to 1 the whole time) ) Overhead Squat Overdrive (Time) For Time: 10.9.8.7.6.5.4.3.2.1 reps of Overhead Squats 115/85/75 Burpee Box Jump on and Overs 24/20...Read More