Strength: Power Cleans (spend 13 mins working up to a heavy single) WOD: “I Got Options” [On the 0:00 min] 9-6-3: Power Cleans (155/105/95) Burpee Box Jump Overs (24″/20″) [8 Minute Time Cap] [On the 10:00 min] 12-9-6-3: Power Cleans (135/95/65) Burpee Box Jump Overs (24″/20″) [8 Minute Time Cap] *Score = Sum Total Time of 2...Read More
WOD: For Time: 3 Rounds: 16 Pushups 16 Deadlifts 155/105/85 27/22/17 Cal Bike 3 Rounds: 50 Air Squats 16 Deadlifts 155/105/85 *Score = Time it takes to complete the workout *Goal is between 17-22 mins Optional Cashout Read More
Boulder CrossFit – CrossFit Clean Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every...Read More
Skill: Bar Muscle Ups (10-15 min progressions) WOD: “Easy Does It” 3 rounds NOT for time 10 Double DB Devil Presses 50/35/25lbs 25 Cal Bike 5 Bar Muscle Ups or 1 min practiceRead More
Hi Everyone, Can you believe it? Only 1 month left in 2021. It’s been an absolutely tremendous year of growth for us all! Boulder CrossFit has never been busier in terms of memberships as well as our coaching staff. To say we bounced back from COVID in 2020 is an understatement. Our gym is thriving and...Read More
Strength: Jerk Complex (15 mins work to a heavy complex) 1 push jerk and 1 split jerk WOD: 12 MIN AMRAP 30 Cal Row 30 Push Jerks 115/80/70 30 TTBRead More
Skill: Double Unders (10 min progressions) WOD: “A Little Sumthin” On the 2:00 min x 10 Rounds: 25 Double Unders (25 singles scaled) 10 Box Jumps (24″/20″) 1 Snatch (power or squat) Athletes can Build in Weight or Stay at A Heavy Across All Rounds *Score = Heaviest Snatch done *goal is to finish the...Read More
Strength: Back Squat (spend 7 mins working up to 75% of 1rm then…) 10 min EMOM 2 Back Squats all at 75% of 1rm WOD: For Time: 25-15-10 Wall Balls (20/14) Pullups Back Squats 95/65/55 (clean weight off ground then put on back) *weight should be light enough to do unbroken. rest on back.Read More
