Boulder CrossFit – CrossFit Front Squat (Strength: Front Squat 20 min running clock establish a new 1 rep max! Suggested warmup 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101%) WOD (AMRAP – Rounds and Reps) ON A 12:00 RUNNING...Read More

Boulder CrossFit – CrossFit WOD (Time) SKILL: 12 MIN RUNNING CLOCK 2 SETS OF: 3 Reps of 2-for-1 Kipping Pull-Ups* *2-for-1 = 2 Kip Swing + 1 Pull-Up 2 SETS OF: 3 Reps of 2-for-1 Kipping Chest to Bar Pullups 2 SETS OF: 2Hips to Rig + 1 Bar Muscle Up -Rest As Needed b/t...Read More

Boulder CrossFit – CrossFit Saturday, June 3rd (No Measure) COACH CHOICE. JUST SHOW UPRead More

Boulder CrossFit – CrossFit Gut Reaction (4 Rounds for reps) 4 MIN AMRAP 30 AB Mat Situps (option for 25 GHD) 15 Box Jumps 24/20 *max Deadlifts with time remaining 185/135/115 2 MIN REST 4 MIN AMRAP 30 AB Mat Situps (option for 25 GHD) 15 Box Jumps 24/20 *max Bar Facing Burpees with time...Read More

Boulder CrossFit – CrossFit Split Jerk (Strength: 8 MIN EMOM 2 Split or Push Jerks (off rack) *work up in weight each min or stick to one weight the whole time ) Push Jerk (Strength: 8 MIN EMOM 2 Split or Push Jerks (off rack) *work up in weight each min or stick to one...Read More

Boulder CrossFit – CrossFit Front Squat (Strength: 8 MIN EMOM 2 Front Squats off rack *work up in weight each min or stick to one weight the whole time ) The Trio (AMRAP – Rounds and Reps) 14 MIN AMRAP 10 Cal Bike 10 CTB Pullups 10 Wallballs 24/20Read More

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Snatch Progressions (coach choice) Go over positions 10-ish min practice with Barbells only WOD: “Active Recovery” 20 min running clock Running Intervals + Snatch Every 1:30×8 Rounds 200m Run 12 total mins *option for 200m row *in the time remaining establish a heavy 1 rep Snatch...Read More

Boulder CrossFit – CrossFitRead More

Boulder CrossFit – CrossFit Lock Out (Time) 30 MIN running clock 5 rounds for time: 7 hang power cleans 7 Front Squats 7 push jerks 200m run Barbell 135/95/85 *rest as needed b/w part 1 and part 2 Part 2: For Weight Use the remaining time to establish a 2 rep max JERK (off rack)...Read More

Boulder CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click herePOTLUCK TO...Read More