Boulder CrossFit – CrossFit Metcon (Time) For Time: 800m run 50 Pullups 75 Pushups 100 Air Squats 800m run *reps must be done unpartitioned. Can NOT break them up *NO time cap but leave 18-25 mins to finishRead More

Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Rope Climbs (10 min progressions) WOD: “Active Recovery” 5 rounds NOT for time (20-25 min to finish) 3 rope climbs or 1:30 practice 10 Bench Press 115/85/65 15 KB Swings 53/35 *start in any order and rest 1-2 mins after each roundRead More

Boulder CrossFit – CrossFit Deadlift Metcon (AMRAP – Rounds and Reps) WOD: “The Trio” 12 MIN AMRAP 15 TTB 12 Push Jerks 135/95/65 9 Cal Row CASHOUT: TABATA TIME 4 min 20 sec on 10 sec off 8 rounds low plank hold, ab mat situpsRead More

Boulder CrossFit – CrossFit Metcon (Time) 30 min clock Part 1: For Time 3 Rounds 10 Power Cleans 115/85/65 12 Bar Facing Burpees Directly into… 2 Rounds 10 Power Cleans 135/95/65 12 Bar Facing Burpees Directly into… 1 Round 10 Power Cleans 155/105/85 12 Bar Facing Burpees Part 2: For Weight In the time remaining...Read More

Boulder CrossFit – CrossFit Back Squat Metcon (Time) WOD: “Sunny and 77” For TIme: 60 Overhead Squats 95/65/55 Every 4:00min starting at 0:00 do a 400m run *20 min time capRead More

Boulder CrossFit – CrossFit Metcon (No Measure) COACH WOD! JUST SHOW UP!Read More

Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) For Time: 800m Run Then 2 rounds of 25 Pullups 25 Push Presses 95/65 (done in 1-3 sets max) 25 Air Squats 800m Run *NO time cap BUT try to finish in 18-25 minsRead More

Boulder CrossFit – CrossFit Clean Metcon (No Measure) 18 MIN EMOM MIN 1: 5 Power Cleans 155/105/85 (quick singles) MIN 2: 8 Lat. Burpees over barbell MIN 3: 25 ab mat situpsRead More

Boulder CrossFit – CrossFit Deadlift Metcon (Time) WOD: 10 Rounds for Time: 12 WallBalls 20/14 3 Deadlifts 315/225 *HEAVY! Should be done in singles. NOT touch and go . *15 min time capRead More

Boulder CrossFit – CrossFit Snatch Metcon (AMRAP – Reps) 5 MIN AMRAP 30/25 Cal Row *max power snatches with time remaining 135/95/65 (done in quick singles) Rest 5 mins 5 MIN AMRAP 30/25 Cal Bike *max power snatches with time remaining 135/95/65 (done in quick singles) *score is total REPS of snatches completedRead More