Boulder CrossFit – CrossFit Metcon (No Measure) “The Day Before Murph” WOD 1: 50 Box Jumps for time 24/20 WOD 2: 2000m row for time WOD 3: 50 Ab Mat Situps for time 24/20 *Do in any order you want. *Rest at least 5 min b/w each one *score each one on their ow Metcon...Read More
Boulder CrossFit – CrossFit Metcon (Time) Skill: Double Unders (10 min progressions) WOD: “Ascending” For Time: 10.9.8.7.6.5.4.3.2.1 reps of TTB 25 Double Unders Cal Bike Cashout: TABATA athletes choice but give optionsRead More
It’s that time of the year again! Every May Boulder CrossFit preps its members for our annual Murph workout. You may be asking yourself, what is Murph, and more importantly why the heck would anyone put themselves through that workout? The Murph in CrossFit is what we call a “chipper”. It’s a long aerobic workout...Read More
Boulder CrossFit – CrossFit Snatch Metcon (AMRAP – Reps) WOD: Every 3:00min for 4 rounds 200m run *max power snatches with time remaining 115/85/65 *score is TOTAL accumulated reps of snatchesRead More
Boulder CrossFit – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereRead More
Boulder CrossFit – CrossFit Front Squat Metcon (AMRAP – Reps) “Going Nowhere” 3 MIN AMRAP 25 Lateral Barbell Burpees *max front squats with time remaining 155/105/95 rest 3 min 3 MIN AMRAP 25 Lateral Barbell Burpees *max front squats with time remaining 135/95/65 rest 3 min 3 MIN AMRAP 25 Lateral Barbell Burpees *max front...Read More
Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) WOD: “Murph Prep Week 3” For Time: 1 mile run 10 rounds of 5 Pullups 10 Single Arm Push Jerks (switch arms every 5 reps) 50/35/25 15 Air Squats NO time Cap but the goal is sub 25-30 mins!Read More
Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Kipping/Butterfly Pull-ups (10 min progressions) WOD: “Active Recovery” 24 MIN EMOM MIN 1: 7-10 Kipping or Butterfly Pullups (intermediate members can do CTB butterfly pullups) MIN 2: 6 Burpees MIN 3: 12/10 Cal Row MIN 4: 25 ab mat situpsRead More
Boulder CrossFit – CrossFit Metcon (Time) WOD: “One at a Time” 30 Rounds for time: 5 pushups 3 Box Jumps 24/20 1 Power Snatch 135/95/65 *30 min time capRead More
