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 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 Bruck (Time) 4 Rounds For Time 400 meter Run 24 Back Squats (185/135 lb) 24 Jerks (135/95 lb)In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004To learn more about Bruck click here*no time cap but goal is...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
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 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 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 As many REPS as posible (3 Rounds for reps) 7 MIN AMRAP 14 DB Push Jerks (switch arms every 7 reps) 50/35/25 7 TTB 35 Double Unders (scale to 35 singles) 2 MIN REST 7 MIN AMRAP 14 HSPU (scale to 14 HRPU) 7 Rope Climbs 35 Double Unders 2 MIN...Read More
