Boulder CrossFit – CrossFit Deadlift (Strength: 10 MIN EMOM 1 Deadlift directly into 2 strict HSPU (scale to kipping or HRPU) 315/205/185 ) Mini Sprints (3 Rounds for reps) 3 MIN AMRAP 50 Double Unders *max TTB with time remaining 1 min REST 3 MIN AMRAP 50 Double Unders *max cal bike with time remaining...Read More

Boulder CrossFit – CrossFit Power Snatch (Strength: Snatch Complex 1 Power Snatch+1 Overhead Squat 6 min warmup then… Every 1:30×6 rounds do 1 complex (work up in weight or stick to 1 the whole time) ) Overhead Squat Overdrive (Time) For Time: 10.9.8.7.6.5.4.3.2.1 reps of Overhead Squats 115/85/75 Burpee Box Jump on and Overs 24/20...Read More

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Hand Stand Walks (15-ish min practice) WOD: “Active Recovery” 20 min running clock (rest as needed b/w rounds. Do in any order) 3 rounds NOT for time: 10 Barbell Curls 10 Barbell tricep extensions 3 rounds NOT for time: 20-25 banded (red or blue) bicep curls...Read More

Boulder CrossFit – CrossFit Bench Press (15 min find a new 1 rep max) Day Before Murph (Time) For time: 2000m Row Every 2 mins STOP and do 12 ab mat situps *no time cap *if you finish early foam roll, stretch and mobilize for tomorrow!Read More

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Turkish Getups (15 min practice) WOD: “Active Recovery” 15 MIN EMOM MIN 1: 15 Ab Mat Situps (option for 10 GHD) MIN 2: 2 turkish getups per arm (use DB or KB) MIN 3: 10 Barbell Strict Press Cashout: Coach Choice TABATA style 8 rounds of...Read More

Boulder CrossFit – CrossFit Deadlift (Strength: Deadlift 5-8 min warmup then… Every 2:00min x 5 rounds 2 Deadlifts directly into 5 high box jumps 30/24 (deadlift aprox. 80% of 1rm) ) Ante Up (AMRAP – Rounds and Reps) 12 MIN AMRAP 6 TTB 3 HSPU (HRPU scaled) 1 Deadlift 275/185/155 30 Double Unders (30 singles...Read More

Boulder CrossFit – CrossFit Jump Around (3 Rounds for reps) 6 MIN AMRAP AMRAP 50/45 Calorie Row 20 Squat Cleans 95/65/55 Max Lateral Barbell Burpees Rest 4 Minutes 6 MIN AMRAP 50/45 Calorie Row 15 Squat Cleans 135/95/65 Max Bar-Facing Burpees Rest 4 mins 6 min AMRAP 50/45 Calorie Row 10 Squat Cleans 155/105/95 Max...Read More

Boulder CrossFit – CrossFit Half Murph (Time) For Time: 800m Run 50 pull-ups 100 pushups 200 air squats 800m run *if you have a vest, wear it. *RX= unpartitioned repsRead More

Boulder CrossFit – CrossFit Back Squat (Strength: Back Squat 8 min warmup then… 12 MIN EMOM 1 Back Squat (90% of 1rm) should be heavy! ) Time CAP (Time) For Time: 60 Wallballs 20/14 30 DB Alt. Snatches 50/35/25 15 Rope Climbs (scale to 15 seated rope climbs) *15 min HARD cap. *if you dont...Read More

Boulder CrossFit – CrossFit Saturday May 20th 2023 COACH CHOICE! JUST SHOW UP!Read More