Boulder CrossFit – CrossFit “Sticky Gecko” (Time) 4 Rounds for Time, With a Partner 400m Medball Run 50 Partner Wall Balls 50 American Kettlebell Swings Medball: 20/14lb, 10/9ft Kettlebell: 53/35lb, 44/26lb Score: For Time Goal Time Domain : 20-25 minutes Cap : 28:00 Finisher (No Measure) 5 Sets: For Quality 50ft (15m) Sled Push, For...Read More

Boulder CrossFit – CrossFit “Chickenrat” (Time) Part A) 0:00-10:00 For Time: 1-2-3-4-5-6-7-8-9-10 Push Jerk Box Jump Overs Barbell: 135/95lb, 95/65lb Box Height : 24/20in Part B) 10:00-20:00 Establish a 1RM Split Jerk (From the Rack) Time Domain for Conditioning: 5-7 minutes Time Cap: 10 minutes Score for Part A) Time Score for Part B) Load...Read More

Boulder CrossFit – CrossFit “Hide and Seek” (Time) For Time 100 Double Unders 50 Toe to Bar 40 Deadlifts 100 Double Unders 30 Toe to Bar 20 Deadlifts 100 Double Unders 20 Toe to Bar 10 Deadlifts Barbell Load: 185/125lb, 135/95lb Score: Time Time Domain: 17-21 minutes Time Cap: 22 minutes Finisher (No Measure) For...Read More

Boulder CrossFit – CrossFit Squat Snatch (Every 90 seconds x 10 Sets 1 Squat Snatch @ 70%+ ) Back Squat (Back Squat Every 3:00 minutes x 3 Sets 3 Reps @ 85-90% ) Finisher (No Measure) For Quality: 6:00 Tabata (:20 On/:10 Off) -Single Leg Wall Sit *Change legs each :20 window, so 6 sets...Read More

Boulder CrossFit – CrossFit Power Snatch (Every minute, on the minute, for 8 minutes (8 sets): Power Snatch x 1 rep @ 75%) Squat Snatch (Every minute, on the minute, for 6 minutes (6 sets): Squat Snatch Sets 1-2 = 2 reps @ 65% Sets 3-4 = 2 reps @ 70% Sets 5-6 = 1...Read More

Boulder CrossFit – CrossFit “Manhattan” (Time) 2 Person Team For Time: Waterfall 27 Power Snatch 24 Pull-Ups 21 Burpee Box Jump Overs 21 Power Snatch 18 Pull-Ups 15 Burpee Box Jump Overs Rest 3:00 minutes 21 Power Snatch 18 Pull-Ups 15 Burpee Box Jump Overs 15 Power Snatch 12 Pull-Ups 9 Burpee Box Jump Overs...Read More

Boulder CrossFit – CrossFit Back Squat (Take 12:00 minutes to Establish a Heavy 5 Rep for the Day) “Dark ‘n Stormy” (Time) For Time: 400m Run 20 Overhead Squats 400m Run 25 Front Squats 400m Run 30 Back Squats Barbell: 115/75lb, 75/55lb Goal: 11:00 – 15:00 Time Cap: 15:00 Finisher (No Measure) 3-4 Sets: For...Read More

Boulder CrossFit – CrossFit Bench Press (Every 2:30 x 5 Sets Set 1: 8 @ 65% Set 2: 8 @ 65% Set 3: 6 @ 70% Set 4: 6 @ 75% Set 5: Max Reps @ 80% Based on 1RM bench press) “Cosmo” (No Measure) 15:00 minute EMOM minute 1: 2 Sets x (1 Wall...Read More

Boulder CrossFit – CrossFit “Gin and Tonic” (AMRAP – Rounds and Reps) 18:00 AMRAP 3 Ring Muscle-Ups 6 Power Cleans 135/95lb, 95/65lb 9 Lateral Burpees over the Barbell Score = Rounds + Reps Goal: 7-11 Rounds Finisher (No Measure) Part A) Strict False Grip Ring Pull-Ups 6 x 3 @ 31×2 3 – Second Negative...Read More

Boulder CrossFit – CrossFit “Wartortle” (No Measure) In Teams of 3: Rotating Stations 5 Sets: 1:00 @ Each Station Station 1: Max Bench Press 135/85lb, 60/40kg Station 2: Max Deadlift 225/155lb, 102/70kg Station 3: Max Calorie Bike Station 4: Rest Main Working Time: 20:00 (1:00 per station x 5 sets) Primary Objective: Each athlete maintains...Read More