Boulder CrossFit – CrossFit “Shooter” (Weight) 20:00 EMOM min 1: 5 Bench Press min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges min 3: 15 GHD Sit-Ups min 4: 20 Renegade Rows min 5: Rest Minute Bench @ 90% of 5RM From Last Week Dumbbells @ 50/35lb, 30/20lb Stimulus:...Read More

Boulder CrossFit – CrossFit Gymnastics Skill (No Measure) Chest to Bar Progression Butterfly Chest to Bar “Just Tap It In” (AMRAP – Rounds and Reps) 4 Sets 3:00 On/1:00 Off 15/12 Calorie Row 15 Chest to Bar Pull-Ups 15 Box Jumps *Pick up where you left off each round. Box: 24/20” Score = rounds +...Read More

Boulder CrossFit – CrossFit Deadlift (Take 15:00 to Establish 3RM Deadlift ) Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2...Read More

Boulder CrossFit – CrossFit Squat Clean and Jerk (Clean & Jerk Complex Every 3:00 minutes x 5 Sets 3 Hang Squat Cleans + 1 Jerk Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day) Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees...Read More

Boulder CrossFit – CrossFit Power Snatch (8:00 EMOM 1 Power Snatch + 1 Overhead Squat Perform @ 70%+ Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle. ) Overhead Squat (8:00 EMOM 1 Power Snatch +...Read More

Boulder CrossFit – CrossFit “Boss DJ” (Time) For Time: 30 Deadlifts 20 Handstand Push-Ups 100 Double Unders 25 Deadlifts 25 Handstand Push-Ups 100 Double Unders 20 Deadlifts 30 Handstand Push-Ups 100 Double Unders Load: 225/155lb, 155/105lb Goal Time Domain: 15:00-20:00 Time Cap: 25:00 Primary Objective: Maintain Sets of 5+ Reps per set on Deadlifts and...Read More

Boulder CrossFit – CrossFit Back Squat (PR DAY!!! Every 3:00 x 4 Sets 3 Back Squat Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM. ) “Bad Fish” (Time) 2:00...Read More

Boulder CrossFit – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear...Read More

Boulder CrossFit – CrossFit Clean (Every 90 seconds, for 4:30 (3 sets): 3-Position Clean x 2 reps (Start with empty barbell and slowly build)) Squat Clean (Every 2:30, for 15 minutes (6 sets): Clean + Clean + Front Squat + Jerk Sets 1-3 = 1 rep @ 75-80% Sets 4-6 = 1 rep @ 85%)...Read More

Boulder CrossFit – CrossFit COACHES CHOICE!! (No Measure) Just Show Up!!!Read More