Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Wall Walks Practice for 5 minutes then… Death by wall walks (do 1 wall walk 1st minute.2 the 2nd min and so on until you cant finish rep scheme in that minute) WOD: “Active Recovery” Every 5:00 min for 5 rounds (not scored. rest with the time...Read More
Boulder CrossFit – CrossFit Metcon (Calories) 4 min AMRAP 5 wall balls 20/14 5 pull ups Max cal row with the remaining time 1 min rest 4 min AMRAP 10 wall balls 10 pull ups Max cal row with the remaining time 1 min rest 4 min AMRAP 15 wall balls 20/14 15 pull ups...Read More
Boulder CrossFit – CrossFit Hang Clean Metcon (Time) 4 rounds for time: 200m run 50 double unders 10 Db clean and jerks (switch every 5) 50/35/25 *12 min time capRead More
Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Bar Muscle Ups (10 min progressions) Advanced athletes can work on ring muscle ups WOD: 5 Rounds NOT for time (20-25 min to finish) 3-5 Bar MU or 1-2 min practice 15 Cal Bike 25 ab mat situps *start in any order *rest 1-2 min b/w each...Read More
Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) WOD: “Gymnastics Day” 20 MIN AMRAP Every 4:00 min complete the following: 400m run *max TTB with time remaining 400m run *max Double Unders wih time remaining 400m run *max CTB pullups with time remaining 400m run *max burpees with time remaining 400M run *max cal row...Read More
Boulder CrossFit – CrossFit Clean and Jerk Metcon (Time) For Time: 9-15-21 reps Front Squats 135/95/65 DB Box Step Ups (50/35/25) (24/20) *1 DB only. Must stand to full extension *goal on barbell is to not drop it more than 5 times totalRead More
