Warm Up 400m run 3 rounds 10 pushups 10 situps 25 jumping jacks Strength: Build to a Heavy Complex: 3 Power Cleans 1 Thruster WOD: AMRAP 15 min: 15 Power Cleans (95/65/45) 20 jumping lunges in place total 15 Thrusters (95/65) 20 jumping lunges in place total Minimal Equipment: Sub Barbell for DB or KB...Read More
Warm up Jump rope for 4 mins then 3 rounds 10 passthroughs 10 downdog pushups WOD: Conditioning: 10 min EMOM Min 1: 10 burpees Min 2: 200m Run Rest 3 min 10 min EMOM Min 1: 40 double unders or 80 singles Min 2: 3 muscle-ups Minimal Equipment: SUB MU for Bent over rows with...Read More
Warm up Stretch for 10-15 mins on your own WOD: For Time: 50 Wallballs 40 Single Dumbbell Hang Clean & Jerk 30 Single Dumbbell Box Step-ups 50/35/25 Cal Bike 30 Single Dumbbell Box Step-ups 40 Single Dumbbell Hang Clean & Jerk 50 Wallballs Dumbbell: 50/35 Box: 24/20 Wallball: 20/14 Minimal Equipment: Sub WB for Goblet...Read More
Heat times for tomorrow (register on Wodify) 7am 8:15am 9:30am 10:45am 12pm 1:15pm Murph 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...Read More
Warm up 3 rounds 5 presses per arm 10 box step ups 10 pushups 10 shoulder taps Strength: Push Jerk (work to a heavy set of 3) WOD: 13 MIN AMRAP 20 Kettlebell Swings (53/35/26) 15 Box Jumps (24″/20/16) 10 Toes to Bar 5 Push Presses (135/95/65) Minimal Equipment: Sub Barbell for KB or DB...Read More
Our very first of many Blog Posts! Here we go… Well, we made it. Boulder Crossfit is back open for (limited) business after a 2-month hiatus due to COVID-19. While our small class size of 4 people isn’t ideal, it’s better than being closed! As most of you know, I recently bought the gym about...Read More