Boulder CrossFit – CrossFit Welcome Back (Time) Teams of 2: For Time: 200 Cal Bike 10 Deadlifts 185/125/105 10 Bar Facing Burpees Partner 1: works on bike Partner 2: does the reps Switch once all the reps are done Workout is complete once 200 cal bike is finished Find a partner who will do same...Read More
Boulder CrossFit – CrossFit Power Snatch (Strength: Power Snatch+Overhead Squat 7 min warmup then… Every 1:30×6 Rounds 2 of each (155/105/85) (based off of 75% of 1rm power snatch)) Overhead Squat Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups...Read More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: “Rowing and Biking Technique” 20 min practice Go over set up, common faults and damper setting/stroke rate For time: Row 2000m Rest 3-5 mins then…. For time: 50 Cal Bike Optional cashout: not for time 100 ab mat sit-ups 2k Row (Time) Max Effort 2k Row...Read More
Boulder CrossFit – CrossFit Back Squat (trength: Back Squat+Front Squat Combo 7 min warmup then… Every 1:30×6 Rounds 2 of each (185/125/105) (based off of 70-75% of 1rm front squat) ) Front Squat The Deadly Duo (Time) 75 AirSquats 5 strictpullups 50 AirSquats 10 strictbullups 25 airsquats 15 strictpullups 15 airsquats 20 strictpullups *15min time...Read More
Boulder CrossFit – CrossFit Shoulder Press (Strength: Strict Press (off rack) 5 min warmup then.. Every 1:30×6 rounds 7 Strict Press (75/55/45) *keep it light. should be done unbroken ) Run it Out (3 Rounds for reps) Every 3:00min x 3 rounds (1 min rest between rounds) 11min total WOD 200m run 10 Push Presses...Read More
Boulder CrossFit – CrossFit Carb Up (Time) 40-30-20-10 reps of DB Box Step Ups 50/35/25 24/20 3-3-3-3-3 Deadlifts 315/225/185 *heavy singles *NO time cap expect to take 10-15ish mins Deadlift ( Strength: Deadlift+Box Jump Combo 5 min warmup then 10 MIN EMOM 2 Deadlifts directly into 2 high box jumps 225/185/125 30/24/20 )Read More
Boulder CrossFit – CrossFit Snatch Balance Active Recovery (No Measure) SKILL: Snatch Balance (off the rack) 15ish min progressions Check VIDEO Work up in weight or stick to one weight the whole time WOD: “Active Recovery” Death By x3… Do 3 reps the 1st minute then rest, 6 reps the 2nd min then rest, 9...Read More
Boulder CrossFit – CrossFit Bench Press (5 min warmup then 10 MIN EMOM 5 Bench Press 135/95/65 ) Back and Forth (AMRAP – Rounds and Reps) 15 MIN AMRAP 20 Cal Bike 20 ALT DB Snatches 50/35 *alt arms each repRead More
