Boulder CrossFit – CrossFit Bench Press (8-6-4-6-4-2* Bench Press *Start Moderate and build to Heavy. The second wave should be heavier than the first. Week 2 of 5 Strength | Wave-Loading Cycle ) WOD (AMRAP – Rounds and Reps) 12 MIN AMRAP 25 Double Unders 15 Wall Balls (20/14) 5 Box Jumps (30/24)Read More

Boulder CrossFit – CrossFit Skill (5 Rounds for reps) SKILL: ON A 10:00 RUNNING CLOCK… Practice Single Leg Squats *Options: Single Leg Box Squats Rig Assisted Single Leg Squats Plate Assisted Single Leg Squats Pistol SquatWOD: EVERY 3:00 x 5 SETS 50 Double Unders 25/20 Cal Bike Max Alt. Pistols w/ Time Remaining…(scale to air...Read More

Boulder CrossFit – CrossFit Overhead Squat (3×6* Overhead Squats or Front Squats *Build to a Moderate-Heavy weight and stay at that weight across all sets) Front Squat WOD (AMRAP – Reps) EMOM x 16 MINUTES MIN 1+2 – 250/200m Row + 20 Toes to Bar MIN 3 – Max Overhead Squats (115/75) OR Front Squats...Read More

Boulder CrossFit – CrossFit Saturday Sept 23rd (No Measure) Coach choice! Just show up!Read More

Boulder CrossFit – CrossFit WOD (Time) Skill: 5 MIN EMOM 1 Strict Pull-Up or Dynamic Kip Swing + 1 Pull-Up or Half Pull-Up + 1 Chest to Bar or Pull-Ups WOD: 3 ROUNDS FOR TIME 20 DB Floor Press (50/35) 25 Sit-Ups* 20 Pull-Ups -Into- 2 ROUNDS FOR TIME 20 DB Floor Press 25 Sit-Ups*...Read More

Boulder CrossFit – CrossFit WOD (AMRAP – Rounds and Reps) Skill: ON AN 8:00RUNNING CLOCK… Practice Jump Rope Skills* *Options: Double Unders Triple Unders Crossover Single Unders WOD: 12 MINUTES EMOM MIN 1+2 – AMRAP of…25 Double Unders** + 15 Russian KB Swings (Athlete Choice, Heavy) + 10 KB Goblet Alt. Lunges MIN 3 –...Read More

Boulder CrossFit – CrossFit WOD (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… Max Cal Row Rest 1:00- AMRAP x 5 MINUTES 2-4-6-and so on… Push Press (115/75) Toes to Bar – Rest 1:00- ON A 5:00 RUNNING CLOCK… Max Cal Row Score it total reps Bench Press (Bench Press 15 min clock 3×4 Build...Read More

Boulder CrossFit – CrossFit WOD (AMRAP – Rounds and Reps) 20 MINUTES AMRAP 20 Wall Ball (20/14) 15 Up-Downs Box Jumps* *Box Height + Reps Change Each Round… RND 1= 20 Reps (20) RND 2= 15 Reps (24/20) RND 3= 10 Reps (30/24) RND 4= 20 Reps (20) And so on… (Score is Rounds +...Read More

Boulder CrossFit – CrossFit Deadlift (12-10-8-6-4* Deadlifts *Start Moderate and build past workout weight. ) WOD (Time) 5 SETS Cardio Choice* 6 Deadlifts (315/205) – Rest 1:00 b/t each Set- *Cardio Choice Options: 18/14 Cal Row 15/12 Cal Bike 300m run (Score is Slowest Set)Read More

Boulder CrossFit – CrossFit 9/11 Tribute WOD (Time) 9 Rounds of: 11 Deadlifts 155/105 (should be unbroken) 11 Lateral Barbell Burpees 11 Pullups *At any point during the workout STOP and do 2001m row or run *no time cap. expect this to take 30-plus minutes to finish.Read More