Boulder CrossFit – CrossFit “Time Capsule” (5 Rounds for time) Every 6:00 x 5 Sets 400m Run 300m Row 20 Air Squats 10m Handstand Walk Goal: Sub 5:00 minutes / set Score: Time to complete each set Finisher (No Measure) 4 Sets: For Quality 5/5 Single Leg Lateral Box Jumps :30/:30 Side Plank 1:00 Sorenson...Read More
Boulder CrossFit – CrossFit Power Clean (Every 2:00 x 5 Sets 5 Tng Power Clean Load: @ 65%+ of 1RM Power Clean Building to a Heavy for the Day ) “Hunting Trip” (Time) 3 Rounds For Time 60 Double Unders 15 Deadlifts 12 Hang Power Cleans 9 Shoulder to Overhead Barbell Load: 135/95lb, 95/65lb Goal...Read More
Boulder CrossFit – CrossFit “Solar Flare” (Calories) For Max Calories with a Partner 4 Sets: 4:00 AMRAP 6 Dual Dumbbell Burpee 8 Dual Dumbbell Hang Clean and Jerk 200m Run – Max Calorie *Bike – Rest 2:00 b/t sets- Dumbbells: 50/35lb, 30/20lb Workout Flow: Waterfall Format Goal Calorie Count: Each athlete should aim for 12-18+...Read More
Boulder CrossFit – CrossFit Gymnastics Specific Progressions (10-15 minutes) (No Measure) Toes to Bar Chest to Bar Bar Muscle Up “Blackhole” (Time) 3 Rounds 12 Box Jumps (Step Down) 12 Front Squats 12 Toes to Bar -rest 1:30- 2 Rounds 15 Box Jumps (Step Down) 15 Front Squats 15 Chest to Bar Pull-Ups -rest 1:30-...Read More
Boulder CrossFit – CrossFit “Singularity” (No Measure) 40:00 EMOM minute 1: 15/12 Calorie Row minute 2: 3 Wall Walks minute 3: 6 Shuttle Run minute 4: 3 Power Cleans Barbell: 225/155lb, 185/125lb Shuttle Run = 25ft / 7.5m Out and Back Goal: Each movement should be completed in 40-50 seconds , leaving time to recover...Read More
Boulder CrossFit – CrossFit “Sticky Gecko” (Time) 4 Rounds for Time, With a Partner 400m Medball Run 50 Partner Wall Balls 50 American Kettlebell Swings Medball: 20/14lb, 10/9ft Kettlebell: 53/35lb, 44/26lb Score: For Time Goal Time Domain : 20-25 minutes Cap : 28:00 Finisher (No Measure) 5 Sets: For Quality 50ft (15m) Sled Push, For...Read More
Boulder CrossFit – CrossFit “Chickenrat” (Time) Part A) 0:00-10:00 For Time: 1-2-3-4-5-6-7-8-9-10 Push Jerk Box Jump Overs Barbell: 135/95lb, 95/65lb Box Height : 24/20in Part B) 10:00-20:00 Establish a 1RM Split Jerk (From the Rack) Time Domain for Conditioning: 5-7 minutes Time Cap: 10 minutes Score for Part A) Time Score for Part B) Load...Read More
Boulder CrossFit – CrossFit “Hide and Seek” (Time) For Time 100 Double Unders 50 Toe to Bar 40 Deadlifts 100 Double Unders 30 Toe to Bar 20 Deadlifts 100 Double Unders 20 Toe to Bar 10 Deadlifts Barbell Load: 185/125lb, 135/95lb Score: Time Time Domain: 17-21 minutes Time Cap: 22 minutes Finisher (No Measure) For...Read More
Boulder CrossFit – CrossFit Squat Snatch (Every 90 seconds x 10 Sets 1 Squat Snatch @ 70%+ ) Back Squat (Back Squat Every 3:00 minutes x 3 Sets 3 Reps @ 85-90% ) Finisher (No Measure) For Quality: 6:00 Tabata (:20 On/:10 Off) -Single Leg Wall Sit *Change legs each :20 window, so 6 sets...Read More
