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

Boulder CrossFit – CrossFit Squat Snatch (For Load: Every 1:30 x 8 Sets @ 75%+ 1 Snatch Pull 1 Squat Snatch % is Based on 1RM Squat Snatch This does not need to be touch and go) “Mewtwo” (Time) For Time: 60 Wall Balls 45 Chest to Bar Pull-Ups 30 Power Snatch Wallball: 20/14lb Barbell:...Read More

Boulder CrossFit – CrossFit “Raticate” (Time) Every 3:00 minutes x 10 Sets Station 1: 200m Run 15 Burpees Station 2: 20/16 Calorie Row 5 Wall Walks Goal: Maintain 1:45 – 2:15 / Set Score: Average Time Finisher (No Measure) 3-4 Sets: For Quality 15 Weighted Hip Extensions :30 second Sorenson Hold :15-:30 second GHD Supine...Read More

Boulder CrossFit – CrossFit Snatch (Every minute, on the minute, for 4 minutes (4 sets): Tall Snatch x 2 reps below @ 50%) Hang Snatch (Every 75 seconds, for 10 minutes (8 sets): Hang Snatch Sets 1-2 = 2 reps @ 70% Sets 3-4 = 2 reps @ 74% Sets 5-8 = 1 rep @...Read More

Boulder CrossFit – CrossFit “Keep Away” (Time) Waterfall Teams of 3 5 Rounds for Time 400m Run 30 Abmat Sit-Ups 20 Alternating Dumbbell Snatch Dumbbell Load: 50/35lb, 30/20lb Time Domain: 18:00-25:00 / Per Partner 25:00-32:00 Total Running Time Cap : 35:00 Finisher (No Measure) 5 Sets: For Quality 8/8 Banded Paloff w/ Rotation 3/3 Single...Read More

Boulder CrossFit – CrossFit “Bullet Proof” (AMRAP – Rounds and Reps) For Reps: 16:00 AMRAP 24/19 Calorie Row 15 Thrusters *After each set of thrusters, the athlete will add weight. One bar, change your own weight. Barbells: Men (lbs) – 75-95-115-135-155-185lb.… Women (lbs) – 55-65-75-95-105-125lb… Masters/Teen Men (lbs) – 65- 75-95-115.. Masters/Teen Women (lbs) –...Read More

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Boulder CrossFit – CrossFit “A Hero Can Be Anyone” (Time) 3 Sets: For Time 1000m Row, Combined Directly into.. 8 Alternating Rounds of 5 Pull-Ups 10 Push-Ups 20 Double Unders – Rest 3:00 minutes between sets Score = Total Running Time including rest Goal: 8:00-10:00 / Set Total Running Time: 33:00-36:00 Time Cap: 40:00 Optional...Read More

Boulder CrossFit – CrossFit Squat Snatch (Every 90 seconds x 8 Sets 2 Snatch Pulls, Touch & Go Rest 10 seconds 1 Squat Snatch ) “Climbing To Freedom” (AMRAP – Rounds and Reps) 10:00 AMRAP 12 Wall Balls 8 Deadlifts 4 Box Jumps Wall Ball: 20/14lb Barbell: 225/155lb, 155/105lb Box Height 30/24”, 24/20″ Goal: 6+...Read More