Boulder CrossFit – CrossFit Back Squat (Every 2:00 minutes x 6 Sets Set 1: 5 @ 70% Set 2: 5 @ 70% Set 3: 5 @ 75% Set 4: 5 @ 75% Set 5: 3 @ 80% Set 6: 1 @ 85-90% % is Based on 1RM Back Squat Record Each Working Weight ) “Little...Read More

Boulder CrossFit – CrossFit Muscle Clean (Every minute, on the minute, for 4 minutes (4 sets): Muscle Clean x 2 reps Build over the course of the 4 sets. (Use this as a warmup & to practice keeping your elbows high as long as possible.)) Squat Clean (Every 2 minutes, for 12 minutes (6 sets):...Read More

Boulder CrossFit – CrossFit “The Bane of you Existence” (AMRAP – Rounds and Reps) 21:00 AMRAP, with a Partner 30 Power Snatch 30 Medball Cleans 30/24 Calorie Row 30 Box Jump (Step Down) Barbell: 75/55lb, 65/45lb Medball: 20/14lb, Box Height: 24/20in Goal: 3+ Rounds Finisher (No Measure) 5 Sets, For Quality 6/6 Front Foot Elevated...Read More

Boulder CrossFit – CrossFit “The Walk of the Penguin” (Time) 5 Rounds for Time 400m Run 20 Single Dumbbell Step-Overs 12 Toe to Bar 4 Wall Walks Dumbbell: 50/35lb, 30/20lb Box Height: 24/20in Goal : 24-30 minutes Time Cap: 32 minutesRead More

Boulder CrossFit – CrossFit Bench Press (Every 4:00 minutes x 3 Sets Complete 5 Reps @ 65% 3 Reps @ 70% 1 Rep @ 75% Rest as needed between 5-3-1 to complete within the 4:00 time ) “Swole Batman” (AMRAP – Reps) For Calories 15:00 EMOM Minute 1 – Single Arm Devil’s Press Minute 2...Read More

Boulder CrossFit – CrossFit Clean and Jerk (Every 2:00 minutes x 6 Sets Power Clean + Squat Clean + Split Jerk We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%.) “High...Read More

Boulder CrossFit – CrossFit Drop Snatch (Every minute, on the minute, for 4 minutes (4 sets): Drop Snatch x 2 reps Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.) Hang Snatch (Every 90 seconds, for 9 minutes (6 sets): Low Hang Snatch x...Read More

Boulder CrossFit – CrossFit “La Familia es Todo” (No Measure) Teams of 3 For Time: 2000m Row *1 Partner Holds Dual Kettlebell Front Rack *1 Partner Resting – 150 Synchro American Kettlebell Swings – 100 Box Jump Overs *1 Partner Holding Plank *1 Partner Rest – 50 Strict Handstand Push-Ups *Cumulative Kettlebell: 53/35lb Box Height:...Read More

Boulder CrossFit – CrossFit Power Clean (Every 90 second, for 9 minutes(6 sets): Power Clean x 2 reps @ 80%) Split Jerk (Every minute, on the minute, for 6 minutes (6 sets): Split Jerk w/ 2 second pause in catch Sets 1-2 = 2 reps @ 70% Sets 3-4 = 2 reps @ 75% Sets...Read More

Boulder CrossFit – CrossFit “Soulmates” (AMRAP – Rounds and Reps) 18:00 AMRAP Alternating Full Rounds with a Partner 9 Sumo Deadlift High Pull 9 Thrusters 9 Pull-Ups Load: 95/65lb, 75/55lb Score = Total Rounds + Reps Goal : 14-18 Rounds Total (7-9 Rounds / Partner) Flow: Athlete number 1 will get into the AMRAP by...Read More