Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Bar Muscle Ups (10-15 min progressions) *intermediate athletes can work on ring muscle-ups WOD: “Active Recovery” 5 Rounds NOT for time (20-25 mins to finish) 6 Muscle Ups (bar or ring) 1-2 min of practice 10 Cal Bike 10 Bench Press 115/85/65Read More

Boulder CrossFit – CrossFit Clean and Jerk Metcon (Time) WOD: “The Classics” For Time: 15-12-9 reps of Squat Cleans 115/85/65 Bar Facing Burpees Push Jerks 115/85/65 *15 min time cap *weight should be done in 2-3 sets maxRead More

Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) “Five Minute Major” 5 MIN AMRAP Buy-in: 100 Double Unders (100 singles scaled) Max REPS with time remaining 10 TTB 10 DB Box Step Ups (50/35/25) (24/20) 5 MIN REST 5 MIN AMRAP Buy-in: 100 Double Unders (100 singles scaled) Max REPS with time remaining 10 TTB...Read More

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