Boulder CrossFit – CrossFit Jump Around (3 Rounds for reps) 6 MIN AMRAP AMRAP 50/45 Calorie Row 20 Squat Cleans 95/65/55 Max Lateral Barbell Burpees Rest 4 Minutes 6 MIN AMRAP 50/45 Calorie Row 15 Squat Cleans 135/95/65 Max Bar-Facing Burpees Rest 4 mins 6 min AMRAP 50/45 Calorie Row 10 Squat Cleans 155/105/95 Max...Read More

Boulder CrossFit – CrossFit Snatch (Strength: Snatch Complex 1 complex= 1 snatch deadlift, 1 hang power snatch + 1 power snatch 5-8 min warmup then… 12 MIN EMOM 1 complex *option to work up in weight or stick to 1 weight the whole time *barbell cannot be dropped b/w reps ) The Abyss (Time) 4...Read More

Boulder CrossFit – CrossFit Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins...Read More

Boulder CrossFit – CrossFit Whittman (Time) HEROWOD 7 rounds for time: 15 KB Swings 53/35 15 Power Cleans 95/65 15 Box Jumps 24/20 *no time but goal is sub 30 mins*if you finish early, optional cashout 3 sets of max DB Bench Press 50/35 (go until failure on each set)Read More

Boulder CrossFit – CrossFit Active Recovery (AMRAP – Reps) Skill: Split Jerks (15-20 min progressions off rack) Go over stance, jerk and recover Option to work up in weight or stick to light weight and practice form WOD: “Active Recovery” Static Holds: Every 4:00×4 rounds (16 total mins) :45 sec Barbell overhead press hold (15...Read More

Boulder CrossFit – CrossFit Overhead Squat (15 mins work to heavy single off rack or from ground ) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#*20 min hard time capRead More

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Rowing AND Biking Intervals 10 min rowing/biking efficiency coaching. Going over stroke rate, pacing, damper settings, etc. Every 1:30 for 5 rounds: Row 15/12 cals REST 5 MINS Every 1:30 for 5 rounds: Bike 15/12 cals *20 mins to complete. WOD: “Active Recovery” Death by… Burpee...Read More

Boulder CrossFit – CrossFit Front Squat ( Strength: Front Squat 20 min clock (establish a new 1 rep max) ) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Cashout: Coach Choice (time permitting)Read More

Boulder CrossFit – CrossFit Pull,Push,Pull (Time) WOD: “Pull, Push, Pull” 25 min running clock for part 1 and part 2 Part 1: For time: 3-6-9-12-15 reps of Hang Power Cleans 155/105/95 *15 pushups after each round (75 total reps) *10 Pullups after each rounds (50 total reps) Part 2: For Reps (pick only 1 of...Read More

Boulder CrossFit – CrossFit Squat Snatch (Strength: Snatches 20 min clock (establish a new 1 rep max) Can be Power or Squat) Power Snatch Easy Does It (AMRAP – Rounds and Reps) 10 MIN AMRAP 10 Alt. DB Box Step Ups 50/35 24/20 10 Overhead Squats 95/65Read More