Boulder CrossFit – CrossFit WOD (Time) FOR TIME 150 DB Goblet Alt. Lunges (50/35) 100/80 Cal Bike 50 Single DB Box Step-on and Overs (24/20)** 25 Rope Climbs *Partition Reps and Movements in any order to complete work. **Can hold DB anyway above hips for Step-Overs no time cap but the goal is sub 30...Read More
Boulder CrossFit – CrossFit WOD (Time) 4 SETS 400m Run 1:00 DBL KB Front Rack Hold (Athlete Choice) 30 Ab Mat Sit-Ups -Rest 1:00 b/t Sets- (Score is Slowest Set) Front Squat (3×5 Front Squats or Back Squat* *Consider this is a primer for Thurs OLY work. Use Light-Mod weight for all sets. ) Back...Read More
Boulder CrossFit – CrossFit Split Jerk (Strength: 18 min running clock Split Jerk 3×1 (85-95%) *Based off 1RM Clean & Jerk ) WOD (Time) 7 ROUNDS FOR TIME 7 Shoulder to Overhead (135/95) (should be done unbroken) 7 Up-Downs To Target* 7 Chest to Bar Pull-Ups *Ideally target is 6′ above reach. *15 min capRead More
Boulder CrossFit – CrossFit Still (6 Rounds for reps) Skill: 5 min EMOM 1-2 Bar Muscle Ups or 2-4 pull-ups (option for CTB pull-ups as well) WOD (6 Rounds for reps) EVERY 2:30 x 6 SETS 30 Slam Balls (Athlete Choice) 20 Slam Ball Alt. Lunges -Max Bar Muscle-Ups w/ Time Remaining- -Rest 1:00 b/t...Read More
Boulder CrossFit – CrossFit Split Jerk (Strength: Split Jerks 20 min running clock 3×2 at 80-90% of 1rm clean/jerk ) WOD (AMRAP – Rounds and Reps) 16 MIN AMRAP 100m Run 5 Shoulder to Overhead (185/135) 200m Run 10 Shoulder To Overhead (155/105) 400m Run 15 Shoulder To Overhead (135/95) 600m Run 20 Shoulder To...Read More
Boulder CrossFit – CrossFit Overhead Squat (Strength: 15 min running clock 3×5 Overhead Squats* *Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets. Option for front or back squats) Front Squat Back Squat WOD (Time) For Time:...Read More