Boulder CrossFit – CrossFit Warm Up Conditioning (No Measure) 9:00 EMOM Minute 1: Row Minute 2: Ski Minute 3: Bike Into.. 2 Sets: :30 Alternating Active Pigeon Stretch :30/:30 Banded Lat Stretch 10 Samson Lunges Main Conditioning (No Measure) Every 3:00 x 12 Sets (4 @ Each Station) Station 1: 500/450m Row Station 2: 500/450m...Read More

Boulder CrossFit – CrossFit “Ruff Ryders” (Time) For Time: 4 Rounds with a Partner 400m Run 50 Wall Balls 10 Ring Muscle-Ups Wall Ball: 20/14lb, 9/6kg, 10/9ft Partners will run together before coming back in for the work in the Gym. The work in the gym can be split up anyway the team chooses to...Read More

Boulder CrossFit – CrossFit Hang Power Snatch (10:00 EMOM 3 Reps @ 60-65% % of 1RM Power Snatch) “Drop It Like It’s Hot” (AMRAP – Rounds and Reps) 10:00 AMRAP 5 Strict Handstand Push-Ups 10 Alternating Dumbbell Snatch 10 Box Jump Overs Dumbbell: 50/35lb, 30/20lb Box Height: 24/20in Goal: ~ 6 Rounds Finisher (No Measure)...Read More

Boulder CrossFit – CrossFit Front Squat (Every 2:30 minutes x 5 Sets Set 1: 7 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 5 Reps @ 75% Set 5: 7 Reps @ 70% ) “All Of The Lights” (Calories) For Calories: 12:00 EMOM minute 1: 12...Read More

Boulder CrossFit – CrossFit Push Jerk (Push Jerk + Split Jerk 10:00 EMOM 1+1 @ 65%+ % of 1RM Push Jerk) “Hypnotize” (AMRAP – Rounds and Reps) For Reps: 5 Sets: 1:30 AMRAP 50 Double Unders 10 Shoulder to Overhead -Max Lateral Burpees over the Bar Rest 45 seconds b/t sets Barbell: 135/95lb, 95/65lb Goal:...Read More

Boulder CrossFit – CrossFit Deadlift (Every 90 seconds x 10 Sets 3 Deadlifts @ 60-70% + 3-5 Box Jumps ) “Hard Knock Life” (Time) For Time: Every 4:00 minutes x 3 Sets 300/250m Row 25 Russian Kettlebell Swings 25 Abmat Sit-Ups Kettelbell: 53/35lb, 44/26lb Time Domain: 2:45-3:15/ Set Time Cap: 3:45 / Set Finisher (No...Read More

Boulder CrossFit – CrossFit “Candyland” (Time) 3 Sets: 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats 400m Run 30 Air Squats 20 Push-Ups 10 Pull-Ups 200m Run Rest 2:00 between sets Time Domain : 7-9 min / Set Time Cap: 12min / set Total Running Time Cap : 40 minutes Finisher (No Measure) 3...Read More

Boulder CrossFit – CrossFit Warmup Conditioning (Time) 15:00 Cap 3 Rounds: @ Easy Low Heart Rate 500m Row 20 Deep Lunge Mountain Climbers 10/10 Single Arm Dumbbell Deadlift 5 Inchworm Push-Ups Main Conditioning (AMRAP – Reps) 40:00 EMOM @ 60% Effort Minute 1: :45 Shuttle Runs Minute 2: :45 Burpees to Target Minute 3: :45...Read More

Boulder CrossFit – CrossFit Partner Hero Wod (Time) “DOM” For Time Buy-In: 50/45/40 Calorie Row — Then, 10-9-8-7-6-5-4-3-2-1 Reps of: Squat Cleans Handstand Push-Ups — Cash-Out: 50/45/40 Calorie Row Barbell: 100/75lb, 75/55lb Combined on the 50/45/40 calorie row, but each partner must complete 10 cleans, then each partner must complete 10 handstand push-ups and so...Read More

Boulder CrossFit – CrossFit Deadlift (Take 20 minutes to Establish 1RM Deadlift ) “Electric Eye” (AMRAP – Reps) 3 Sets 2:00 AMRAP 15 GHD Sit-Ups 10 Deadlifts -Max Strict Pull-Ups -Rest 2:00 b/t sets – Barbell: 225/155lb, 155/105lb Goal: Complete 10/8+ reps / set Finisher (No Measure) 3-4 Sets: For Quality 10-12 Dual Dumbbell Zottman...Read More