Boulder CrossFit – CrossFit Back Squat (Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ ) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups – 9 min hard time cap – Beginner: 7-9 minutes – Intermediate: 6-7 minutes – Advanced: 4-6 minutes – Elite: sub 3 minutesRead More
Boulder CrossFit – CrossFit Shoulder Press 12 min (establish a new 1rm) The suggested rep scheme for ALL lifts this week is… Athletes can follow this or work up on how they want 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% 1 at...Read More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Bar Muscle Ups (10-15 min progressions) *option to work ring MU for advanced athletes WOD: Every 5:00 min for 5 Rounds (rest with time remaining b/w rounds) NOT for time 5 Bar MU (or 3 ring MU or 1 min practice) 10 HIGH Box Jumps 30/24/20...Read More
Boulder CrossFit – CrossFit Stop and Go (3 Rounds for reps) Three 3 min AMRAPS (rest 1 min between each) 11 min total 15/12 Cal Bike *Max Lateral Barbell Burpees with time remaining (leave barbells out from deadlifts) 1 MIN REST 15/12 Cal Bike *Max American KB Swings 53/35 with time remaining 1 MIN REST...Read More
Boulder CrossFit – CrossFit Hang In There (Time) 30 min running clock Part 1: For time: 5 rounds: 12 CTB pull-ups 10 hang power cleans 135/95/65 50 double unders/ 50 singles scaled (250 total) Hang Power Clean (Part 2: For weight: In the time remaining establish a heavy 1 rep Hang Power Clean *rest as...Read More
Boulder CrossFit – CrossFit Back Squat (Athletes can follow this or work up on how they want 7 at 60% 6 at 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% 1 at 101%) Burn It Down (Time) 15.14.13.12.11.10.9.8……1 reps of (120 reps of each) Front Squats 95/65/55...Read More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Wallwalks (10 min progressions) WOD: 24 MIN EMOM MIN 1: 1-3 wall walks MIN 2: 50 Double Unders MIN 3: 10 DB Box Step Ups (50/35/25) (24/20) *alt each foot MIN 4: 10-15 Barbell Bicep CurlsRead More
