Boulder CrossFit – CrossFit “Virtues in Motion” (Calories) 20:00 AMRAP, With a Partner 12 Rounds (Total) 5 Strict Handstand Push-Ups 7/5 Strict Pull-Ups 9 American Kettlebell Swings — Max Calorie Row in the Remaining Time Kettlebell: 70/53lb, 53/35lb Complete the 12 rounds with a partner, alternating full rounds. Goal: Complete 50/40+ calories on the rower...Read More

Boulder CrossFit – CrossFit Back Squat (10:00 EMOM 1 Rep @ 80%+ Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+) “Existential Burden” (Time) 15:00 EMOM minute 1: 50 Double Unders minute 2: 12 Up Downs minute 3: 15 GHD Sit-Ups minute 4: Max Forearm Plank minute...Read More

Boulder CrossFit – CrossFit Snatch (10:00 EMOM 1 Snatch @ 80%+ % of 1RM Snatch, *Snatch can be Power or Squat Goal: Build to 90%+ ) Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lbMasters/Teens: 75/55lb Finisher (No Measure) 10-12 Ring Rows* :15 Ring Support Hold 15-20 Banded Face Pulls *Feet Elevated if...Read More

Boulder CrossFit – CrossFit Deadlift (Every 3:00 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 85% Set 3: 1 Reps @ 90% Set 4: 5 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 95%+ ) “The Cave and Beyond” (AMRAP – Rounds and...Read More

Boulder CrossFit – CrossFit “The Philosophers Journey” (Calories) For Max Calories 4 Sets: 5:00 AMRAP 500/450m Row 400m Run – Max Calorie *Bike – Rest 2:30 b/t sets – “The Philosopher’s Journey” is a repeatable aerobic sprint workout with a buy-in effort on the rower and run, followed by a calorie accumulation sprint on the...Read More

Boulder CrossFit – CrossFit Split Squat (5/5 Deficit Split Squat (Farmers Loaded) 3 Strict Press Split Squat: Challenging, Unbroken Loads @ 20×1 Tempo Strict Press starts @ 80%+ and build to a heavy 3 or the day ) Strict Press (Weight) 5/5 Deficit Split Squat (Farmers Loaded) 3 Strict Press Split Squat: Challenging, Unbroken Loads...Read More

Boulder CrossFit – CrossFit “Neon Uprising” (AMRAP – Reps) Teams of 4 or 5, Each Athlete Starting on a Different Station 20:00 AMRAP Station 1: 20/16 Calorie Row Station 2: Max Double Unders Station 3: Max Dual Dumbbell Box Step-Ups Station 4: Max Bench Press Station 5: Rest (Teams of 5) or Transition ( Teams...Read More

Boulder CrossFit – CrossFit Squat Clean and Jerk (Every 3:00 x 5 Sets 1 Hang Squat Clean 1 Squat Clean 2 Jerks Start @ 75% and Build to a Heavy for the Day This complex is meant to be done unbroken ) “Chrono Shift” (AMRAP – Rounds and Reps) 10:00 AMRAP 30 Wall Balls 10/10...Read More

Boulder CrossFit – CrossFit “Echos Of Earth” (Time) Every 8:00 x 3 Sets 15 Bar Facing Burpees 5 Power Snatch @ 70% 4 Power Snatch @ 75% 3 Power Snatch @ 80% % is Based on 1RM Power Snatch Goal: 4:00–5:30 per set Score: Sum of all working time Stimulus : Sprint intensity, barbell stamina,...Read More

Boulder CrossFit – CrossFit Never Go Back (Time) For Time, with a Partner 400m Run 60 Handstand Push-Ups 60 Wall Balls 400m Run 80 Alternating Dumbbell Snatch 80 Wall Balls 400m Run 10 Wall Walks 100 Wall Balls *Run Together, Split the other Workloads Dumbbell: 50/35lb, 30/20lb Wall Ball: 20/14lb Goal: 20-26 minutes Time Cap:...Read More