Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Snatch Progressions (coach choice) Go over positions 10-ish min practice with Barbells only WOD: “Active Recovery” 20 min running clock Running Intervals + Snatch Every 1:30×8 Rounds 200m Run 12 total mins *option for 200m row *in the time remaining establish a heavy 1 rep Snatch...Read More
Boulder CrossFit – CrossFit Front Squat (Strength: 8 MIN EMOM 2 Front Squats off rack *work up in weight each min or stick to one weight the whole time ) The Trio (AMRAP – Rounds and Reps) 14 MIN AMRAP 10 Cal Bike 10 CTB Pullups 10 Wallballs 24/20Read More
Boulder CrossFit – CrossFit Gut Reaction (4 Rounds for reps) 4 MIN AMRAP 30 AB Mat Situps (option for 25 GHD) 15 Box Jumps 24/20 *max Deadlifts with time remaining 185/135/115 2 MIN REST 4 MIN AMRAP 30 AB Mat Situps (option for 25 GHD) 15 Box Jumps 24/20 *max Bar Facing Burpees with time...Read More
Boulder CrossFit – CrossFit Split Jerk (Strength: 8 MIN EMOM 2 Split or Push Jerks (off rack) *work up in weight each min or stick to one weight the whole time ) Push Jerk (Strength: 8 MIN EMOM 2 Split or Push Jerks (off rack) *work up in weight each min or stick to one...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
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 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 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
