Boulder CrossFit – CrossFit “Loser? I Don’t Think So!” (AMRAP – Reps) 20:00 EMOM, In Teams of 4 for Max Reps minute 1: Deadlifts minute 2: Bench Press minute 3: Wall Balls minute 4: Rest Deadlift: 225/155lb, 50% of 1rm Bench Press: 135/85lb, 95/65lb Wall Balls: 20/14lb, 10/9ft Athletes will start on a delay and...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 hereRead More

Boulder CrossFit – CrossFit Bench Press (Every 2:00 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% ) “We’re Not Worthy” (AMRAP – Reps) 5 Sets 2:00 AMRAP 15/11 Calorie...Read More

Boulder CrossFit – CrossFit Hang Squat Snatch (Weight) Every 90 seconds x 10 Sets Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch Starting @ 60% of the limiter for the day. “Excellent” (AMRAP – Reps) For Time 7:00 AMRAP 3-6-9-12-15…. Overhead Squat Pull-Ups Barbell: 115/75lb, 75/55lb Goal: Complete 75+ Reps (The round...Read More

Boulder CrossFit – CrossFit Deadlift (Every 1:30 x 8 Sets 3 Deadlifts @ 70-75% + 3-5 Seated Box Jump to High Box ) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28,...Read More

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