Boulder CrossFit – CrossFit Back Squat Metcon (Time) 5 Rounds for Time 12 single arm DB Thrusters 50/35/25 (must switch arms every 6 reps) 8 CTB Pullups 200m run *thrusters should be done unbroken. *20 min hard time capRead More
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 (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
