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

Boulder CrossFit – CrossFit Deadlift (Every 90 seconds x 10 Sets 3 Deadlifts @ 60-70% + 3-5 Box Jumps ) “Hard Knock Life” (Time) For Time: Every 4:00 minutes x 3 Sets 300/250m Row 25 Russian Kettlebell Swings 25 Abmat Sit-Ups Kettelbell: 53/35lb, 44/26lb Time Domain: 2:45-3:15/ Set Time Cap: 3:45 / Set Finisher (No...Read More

Boulder CrossFit – CrossFit “Candyland” (Time) 3 Sets: 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats 400m Run 30 Air Squats 20 Push-Ups 10 Pull-Ups 200m Run Rest 2:00 between sets Time Domain : 7-9 min / Set Time Cap: 12min / set Total Running Time Cap : 40 minutes Finisher (No Measure) 3...Read More

Boulder CrossFit – CrossFit Warmup Conditioning (Time) 15:00 Cap 3 Rounds: @ Easy Low Heart Rate 500m Row 20 Deep Lunge Mountain Climbers 10/10 Single Arm Dumbbell Deadlift 5 Inchworm Push-Ups Main Conditioning (AMRAP – Reps) 40:00 EMOM @ 60% Effort Minute 1: :45 Shuttle Runs Minute 2: :45 Burpees to Target Minute 3: :45...Read More

Boulder CrossFit – CrossFit Partner Hero Wod (Time) “DOM” For Time Buy-In: 50/45/40 Calorie Row — Then, 10-9-8-7-6-5-4-3-2-1 Reps of: Squat Cleans Handstand Push-Ups — Cash-Out: 50/45/40 Calorie Row Barbell: 100/75lb, 75/55lb Combined on the 50/45/40 calorie row, but each partner must complete 10 cleans, then each partner must complete 10 handstand push-ups and so...Read More

Boulder CrossFit – CrossFit Deadlift (Take 20 minutes to Establish 1RM Deadlift ) “Electric Eye” (AMRAP – Reps) 3 Sets 2:00 AMRAP 15 GHD Sit-Ups 10 Deadlifts -Max Strict Pull-Ups -Rest 2:00 b/t sets – Barbell: 225/155lb, 155/105lb Goal: Complete 10/8+ reps / set Finisher (No Measure) 3-4 Sets: For Quality 10-12 Dual Dumbbell Zottman...Read More

Boulder CrossFit – CrossFit Strict Press (Weight) Take 10 minutes 1RM Strict Press “Slippery When Wet” (Time) 5 Sets: For Time 3 Wall Walks 5 Thrusters 10 Burpee Box Jump Overs Rest 1:00 b/t sets Barbell: 135/95lb, 95/65 Box Height: 24/20in Goal Time Domain : 12-16 minutes (including the rest minute) Time Cap: 18 minutes...Read More

Boulder CrossFit – CrossFit Warm-Up Conditioning (Time) 3 Rounds @ Low Heart Rate 400m Run 300m Row 200m Ski Erg 10 No Jump Burpees Cap: 15 min Main Conditioning (Time) 6 Rounds For Time 300m Row 20 Lunges 10 Burpees to Target *Score is total time Goal Time: 17:00-21:00 Time Cap: 25:00 Target must be...Read More