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Siteplicity
Boulder CrossFit – CrossFit Saturday Jan 21st (No Measure) coach choice. just show up
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Boulder CrossFit – CrossFit Squat Clean (Strength: 20 min running clock Establish a heavy 1 rep SQUAT clean ) Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 –...
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Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: GOAT week 1 (prep for CrossFit Open) *pick 1 of the skills from this list to work on for 15-20 mins *ALL these skills have shown up in past CrossFit Open WODS Double Unders HSPU Hand Stand Walks Muscle Ups (bars or rings) Kipping or Butterfly...
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Boulder CrossFit – CrossFit Back Squat ( Strength: Back Squat 20 min running clock (including warmup) 5×5 all at 65% of 1rm ) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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Boulder CrossFit – CrossFit Every Minute on the Minute (No Measure) 8 MIN EMOM MIN 1: 12 Alt. DB Snatches 50/35 (switch every rep) MIN 2: 12 Bar Facing Burpees Rest 2 MIN 8 MIN EMOM MIN 1: 12/10 Cal Bike MIN 2: 12 Box Jumps 24/20 Rest 2 MIN 8 MIN EMOM MIN 1:...
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Boulder CrossFit – CrossFit Front Squat (Strength: Front Squat 20 min running clock (including warmup) 5×5 all at 65% of 1rm ) Your Choice (AMRAP – Rounds and Reps) 14 MIN AMRAP 20 Wallballs 20/14 2 Rope Climb Scale to 4 seated from rope on rig *option to sub rope climbs for 2 bar M.U....
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Boulder CrossFit – CrossFit Saturday Jan 14th 2023 (No Measure) COACH CHOICE! PALEO NUTRITION CHALLENGE MEETING AT 10:15AM. SIGN UP ASAP. COST IS $25/PERSON.
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Boulder CrossFit – CrossFit Snatch (Strength: Snatch Complex 1 snatch deadlift+1 hang power snatch+ 1 squat snatch 15 min running clock including warmup 5×3 all at about 70% of 1rm squat snatch You can drop by b/w each complex ) Metcon (Time) For Time: 21-18-15-12-9-6-3 OHS Squats 95/65/55 Cal Row American KB Swings 53/35/26 *no...
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Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Split Jerks 15-20 min progressions Check this video for tips Go over stance, footing, overhead position and recoveryJust the barbell for 5-10 mins then option to add light weight to practice form WOD: “Active Recovery” 18 MIN EMOM MIN 1: 2 Split Jerks off the rack...
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Boulder CrossFit – CrossFit Thruster (15 min fins a 1rep max ) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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