Boulder CrossFit – CrossFit “If You Ain’t First, You’re Last” (Time) For Time: 60 Toe to Bar 20 Bar Facing Burpees 60/45 Calorie Echo Bike 20 Bar Facing Burpees 60 Power Snatch 20 Bar Facing Burpees 60 Push Press Barbell: 75/55lb, 65/45lb Time Domain: 18-22min Time Cap: 25min Finisher (No Measure) Part A) 4 Sets:...Read More

Boulder CrossFit – CrossFit Back Squat (Every 2:30 x 6 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 75% Set 4: 3 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 90%+ % is Based on 1RM Back Squat )...Read More

Boulder CrossFit – CrossFit Shoulder Press (Every 2:00 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 80% Set 3: 1 Rep @ 85% Set 4: 5 Reps @ 75% Set 5: 3 Reps @ 80% Set 6: 1 Rep @ 85% ) “Crepes Are Just Thin pancakes” (No Measure)...Read More

Boulder CrossFit – CrossFit “The Expendables” (Time) 3 Rounds for Time with a Partner 100 Double Unders 80 Abmat Sit-Ups 60 Wall Balls 40/35/30 Calorie *Bike – Wall Ball: 20/14lb, 10/9ft Work can be split anyway you want with your partner to achieve the best overall time M/M, M/F, F/F *40/35/30 Calorie Echo 44/38/33 Calorie...Read More

Boulder CrossFit – CrossFit Squat Clean and Jerk (Squat Clean & Jerk For Load: Every 90 seconds x 10 Sets 1 Squat Clean & Jerk ) “Lock, Stock and Two Smoking Barrels” (Weight) 12:00 EMOM minute 1: *Deadlifts minute 2: 6-8 Strict Handstand Push-Ups Deadlifts: Set 1: 5 Reps @ 70% Set 2: 5 Reps...Read More

Boulder CrossFit – CrossFit Rope Climb (10 minutes on Rope Climb Progression) “The Transporter” (AMRAP – Rounds and Reps) 20 minute AMRAP 3 rounds of: 200m Run 1 Rope Climb 5-10-15 Burpee Pull-Ups Right into 3 rounds of: 400m Run 2 Rope Climbs 20-25-Max Burpee Pull-Ups Rope Climb: 15ft Flow: 200m Run + 1 Rope...Read More

Boulder CrossFit – CrossFit Back Squat (Every 4:00 minutes x 3 Sets Complete 5 Reps @ 70% 3 Reps @ 75% 1 Rep @ 80-85% Rest as needed between 5-3-1 to complete within the 4:00 time frame ) “Crank” (AMRAP – Rounds and Reps) 8:00 AMRAP 20 American Kettlebell Swing 10 Box Jumps 50ft (15m)...Read More

Boulder CrossFit – CrossFit Handstand Walk (15 minute Handstand Walk Skill Session) “A Working Man” (Time) 3 Rounds for Time 30 Toe to Bar 10m Handstand Walk Score = Time Goal Time Domain: 7-11 minutes Time Cap: 15 minutes Finisher (No Measure) 3 Sets: For Quality and Volume – Big Unbroken Set Inverted Rows 12-15...Read More

Boulder CrossFit – CrossFit Squat Snatch (Squat Snatch Complex: 12:00 to Complete 6 Sets 1 Hang Squat Snatch 1 Squat Snatch 1 Hang Squat Snatch 3 Sets @ 70-75% 2 Sets @ 80% 1 Set @ 82%+ ) “Snatch” (Time) For Time 15 Power Snatch 500m Row 15 Power Snatch Load: 135/95lb, 95/65lb Score =...Read More

Boulder CrossFit – CrossFit “Wrecking Ball” (Time) For Time, With a Partner 3 Rounds 400m Run (Together) 15 Power Cleans 10 Wall Walks *All reps are combined between you and your partner Barbell: 205/145lbs, 135/95lbs Wall Walk: 10in From Wall Score = Time Goal: 16-20 minutes Time Cap: 25 minutesRead More