Boulder CrossFit – CrossFit “Sunshine” (AMRAP – Rounds and Reps) 16:00 AMRAP 12/8 Strict Pull-Ups 20ft (6m) Handstand Walk 12 American Kettlebell Swing 20ft (6m) Handstand Walk Kettlebell: 70/53lb, 53/35lb 5ft (1.5m) = 1 Rep Goal: ~6 Rounds +/- 10-20 Reps Score: Rounds + Reps Finisher (No Measure) 5 Sets: For Quality 8/8 Single Arm...Read More

Boulder CrossFit – CrossFit Front Squat (Pause Front Squat + Front Squat Every 3:00 x 5 Sets Set 1: 1+4 @ 75% Set 2: 1+4 @ 75% Set 3: 1+3 @ 80% Set 4: 1+3 @ 80% Set 5: 1+1 @ 85% Pause :01 on the Pause Front Squat *After Each Set Complete 3 High...Read More

Boulder CrossFit – CrossFit Strict Press (Weight) Every 3:00 x 5 Sets 3 Strict Press + 5 Push Press + 3-5 Plyometric Push-Ups Perform at 75%+ of Strict Press Push Press (Every 3:00 x 5 Sets 3 Strict Press + 5 Push Press + 3-5 Plyometric Push-Ups Perform at 75%+ of Strict Press ) “Fourth...Read More

Boulder CrossFit – CrossFit Metcon (Time) Every 18:00 x 2 Sets 800-400-200m Run 8-4-2 Bar Muscle-Ups 80-40-20 Double Unders *15/11 Calorie Echo Bike *Echo Bike Finishes each round on set 1 and starts each round on set 2 On the second time through this please complete in reverse order. This means that the Bike will...Read More

Boulder CrossFit – CrossFit “Fell On Black Days” (AMRAP – Rounds and Reps) 20:00 AMRAP, With a Partner 30 Thrusters 20 Box Jump Overs 30 Pull-Ups Barbell: 95/65lb, 75/55lb Box Height: 24/20in Goal: 6–8+ Rounds Score: Rounds + Reps Finisher (No Measure) 10:00 AMRAP, For Quality 15 Tall Kneeling Straight Arm Banded Lat Pull-Down 5/5...Read More

Boulder CrossFit – CrossFit Deadlift (Every 2:30 x 4 Sets 4 Deadlifts + 2 Banded Broad Jumps Loading: Set 1: 70% Set 2: 75% Set 3: 80% Set 4: 80%+ ) “Heart-Shaped Box” (AMRAP – Rounds and Reps) 7:00 AMRAP 5 Devils Press 35 Double Unders Dumbbells: 50/35lb, 30/20lb Goal: 5–7 Rounds Score: Rounds +...Read More

Boulder CrossFit – CrossFit Split Jerk (Every 90 sec x 6 Sets Set 1: 2 Reps @ 65% Set 2: 2 Reps @ 70% Set 3: 2 Reps @ 70% Set 4: 2 Reps @ 75% Set 5: 2 Reps @ 75% Set 6: 2 Reps @ 80% ) “Biscuits and Gravy” (AMRAP – Reps)...Read More

Boulder CrossFit – CrossFit Power Clean (Power Snatch Every 2:00 x 7 Sets 3 Sets 1.1 @ 75% 2 Sets of 1.1 @ 80% 2 Sets x 1 @ 85% Superset with 3 high box jumps after each set of snatches ) “Breakfast For Dinner” (AMRAP – Rounds and Reps) 14:00 AMRAP 3 Wall Walks...Read More

Boulder CrossFit – CrossFit “Shepherd’s Pie” (Time) 3 Rounds for Time 18/14 Calorie Row 18 Toes to Bar 72 Double Unders 24 Wall Balls 9/7 Ring Muscle-Ups Wall Ball: 20/14lb, 10/9ft Time Domain: 15-20min Time Cap: 25min Finisher (No Measure) 4 Sets: For Quality 10/10 Half Kneeling Paloff Press with Rotation :15 Ring Support Hold...Read More

Boulder CrossFit – CrossFit “ATLiens” (AMRAP – Rounds and Reps) 20:00 Partner AMRAP 300/250m Row 10 Dual Kettlebell Front Squat 3 Wall Walks Kettlebells: 2 x 53/35lb, 2x 44/26lb *Alternating Full Round with a Partner for Rounds + Reps Goal: 8–10 Total Rounds (4–5 per partner) Finisher (No Measure) 5 Sets: For Quality :30 Flutter...Read More