Boulder CrossFit – CrossFit “Ghost” (Time) 5 Rounds for Time, with a Partner 400m Run 30 Shoulder to Overhead 20 Burpee Box Jump Overs Barbell: 135/95lb, (61/43kg) Box Height: 24/20” Run together, split the rest of the work Time Domain: 22:00-30:00 Time Cap: 30:00 Optional Accessory (No Measure) 5 Sets, For Quality 50ft (15m) Dual...Read More

Boulder CrossFit – CrossFit Squat Snatch (Squat Snatch Every 2:00 x 5 Sets @ 70%+ 3 Snatch Pulls, Touch & Go -rest :15- 2 Squat Snatch, Singles -rest 2:00- % is Based on 1RM Squat Snatch Record Each Working Weight ) “Diddy Kong” (AMRAP – Reps) For Time: 10:00 AMRAP 12 Alt. Dumbbell Snatch 2-4-6-8-10…...Read More

Boulder CrossFit – CrossFit Kelsey’s Baby Wod! (No Measure) Please plan to come 5-10 minutes early to put on your baby belly!Read More

Boulder CrossFit – CrossFit Back Squat (Every 2:00 x 5 Sets 5 Back Squats Set 1: @ 70% Set 2: @ 75% Set 3: @ 75% Set 4: @ 80% Set 5: @ 80%) The focus here will be to progress loads from the weights we did in week 1. We should still be able...Read More

Boulder CrossFit – CrossFit “Bowser Castle” (Checkmark) 40:00 EMOM minute 1: 13/10 Calorie Echo minute 2: 8/6 Strict Pull-Ups + 8 Toe to Bar minute 3: 14/12 Calorie Row minute 4: 12 Dumbell Bench Press Dumbell Load: 50/35lb, 30/20lb Primary Objective: Complete each movement(s) in the minute. Secondary Objective: Obtain 10+ seconds rest for each...Read More

Boulder CrossFit – CrossFit Weight Lifting / Technique Focus (Weight) Every 2:00 x 5 Sets 1 Tall Power Snatch 2 Snatch Grip Push Press 3 Hang Power Snatch *Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the...Read More

Boulder CrossFit – CrossFit Snatch Balance (Every 90 seconds, for 4:30 (3 sets): Snatch Balance x 2 reps @ 70% Box Jumps + Land in Full Squat on Box x 3 reps Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.)Read More

Boulder CrossFit – CrossFit Squat Snatch (Squat Snatch Every 90 seconds x 8 sets 3 Snatches @ 65%+ **Done as Singles, Rest 10 seconds between reps ) “Grannies” (AMRAP – Reps) 16:00 EMOM minute 1: Max Overhead Squats minute 2: Max Toes to Bar minute 3: Max Row Calories minute 4: Rest Barbell: 95/65lbs, 75/55lb...Read More

Boulder CrossFit – CrossFit Bench Press Every 3:30 x 4 Sets 10 Bench Press @ 55-60% 12 Deadlifts @ 50-55% % of 1RM Bench and % of 1RM Deadlift Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one...Read More

Boulder CrossFit – CrossFit Mount Mumandad” (No Measure) 40:00 EMOM min 1: 13/10 Calorie Echo min 2: 3 Wall Walks min 3: 16 Alternating Hang Dumbbell Snatch min 4: 13/10 Calorie Ski- Sub Row min 5: 16 GHD Sit-Ups Dumbbell: 50/35lb, 30/20lb Primary Objective: Complete each movement within the 45 sec mark for each minute...Read More