Boulder CrossFit – CrossFit Hang Power Clean (12:00 EMOM, Alternating Minutes minute 1: Hang Power Clean + TnG Power Clean minute 2: Clean and Jerk Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk) ) Clean and Jerk (12:00 EMOM, Alternating Minutes minute 1: Hang Power Clean + TnG Power Clean minute 2:...Read More

Boulder CrossFit – CrossFit “Bison’s Blast” (Time) For Time: Every 15:00 x 2 Sets 36-24-12 Calorie Row* Wall Balls 72-48-24 Double Unders *Female Row Calories 27/18/9 Wallball: 20/14lb, Goal: 8:00-10:00 / set Score: Total Working Time RPE: 9/10 Stimulus: Leg Stamina and Muscular Endurance Primary Objective: Row Paces Secondary Objective: Big Wall Ball Sets “Optional...Read More

Boulder CrossFit – CrossFit Gymnastics Skill Work (No Measure) Bar Muscle-Up Progression Legless Rope Climb Progression “Shoryuken” (Time) For Time: 5 Sets 5 Bar Muscle-Ups 15 Single Dumbbell Step Overs 1 Legless Rope Climb 9 Handstand Push-Ups Dumbbell: 50/35lb, 30/20lb Box: 24/20” Rope Climb : 15ft Target Goal: 11:00-15:00 Time CAp: 20 minutes Stimulus: Gymnastics...Read More

Boulder CrossFit – CrossFit Hang Snatch (Every 2:30 x 5 Sets 3 Hang Snatch @ 75%+ of 1RM Snatch Build to a heavy 3 @ around 8 RPE on the Day ) “Sonic Boom” (AMRAP – Rounds and Reps) 7:00 AMRAP 1-2-3-4-5.. Overhead Squat Lateral Burpees over the Bar Barbell: 135/95lb, 95/65lb Goal: Get through...Read More

Boulder CrossFit – CrossFit Deadlift (Deadlift Every 2:30 x 4 Sets Set 1: 4 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 2 Reps @ 80% Set 4: 2 Reps @ 85% ) “Flash Kick” (Time) For Time: 400m Run 5 Deadlifts 400m Run 10 Deadlifts 400m Run 15 Deadlifts 400m Run...Read More

Boulder CrossFit – CrossFit Snatch Balance (Every 90 seconds, for 4:30 (3 sets): Snatch Balance x 3 reps below 65% Box Jump x 3 reps Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.) Squat Snatch (Every minute, on the minute, for 8 minutes...Read More

Boulder CrossFit – CrossFit Annual Red Rocks Workout!! (No Measure) Join us at 9am at the top of Red Rocks Amphitheater over looking the stair and stage. Please bring water, sunscreen, a snack, friends, family and good vibes!Read More

Boulder CrossFit – CrossFit Chest-To-Bar Pull-ups (Spend 10-15 minutes on Chest to Bar Technique and Progressions -Scale today include Inverted Rows for more mid-back engagement or banded chest to bar to allow for full range of motion to the bar. ) “Glitch” (Time) For Time 6 Sets, Each For Time 8 Alternating Dumbbell Snatch 10...Read More

Boulder CrossFit – CrossFit Shoulder Press (Every 2:30 x 4 Sets 3 Strict Press + 5 Push Press Starting @ 70% of Strict Press This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press) Push Press (Every 2:30 x 4 Sets 3 Strict...Read More

Boulder CrossFit – CrossFit COACHES CHOICE!!! (No Measure) Just Show Up!!!Read More