Boulder CrossFit – CrossFit Split Jerk (Every 90 sec x 6 Sets Set 1: 2 Reps @ 65% Set 2: 2 Reps @ 70% Set 3: 2 Reps @ 70% Set 4: 2 Reps @ 75% Set 5: 2 Reps @ 75% Set 6: 2 Reps @ 80% ) “Biscuits and Gravy” (AMRAP – Reps)...Read More

Boulder CrossFit – CrossFit Power Clean (Power Snatch Every 2:00 x 7 Sets 3 Sets 1.1 @ 75% 2 Sets of 1.1 @ 80% 2 Sets x 1 @ 85% Superset with 3 high box jumps after each set of snatches ) “Breakfast For Dinner” (AMRAP – Rounds and Reps) 14:00 AMRAP 3 Wall Walks...Read More

Boulder CrossFit – CrossFit “Shepherd’s Pie” (Time) 3 Rounds for Time 18/14 Calorie Row 18 Toes to Bar 72 Double Unders 24 Wall Balls 9/7 Ring Muscle-Ups Wall Ball: 20/14lb, 10/9ft Time Domain: 15-20min Time Cap: 25min Finisher (No Measure) 4 Sets: For Quality 10/10 Half Kneeling Paloff Press with Rotation :15 Ring Support Hold...Read More

Boulder CrossFit – CrossFit “ATLiens” (AMRAP – Rounds and Reps) 20:00 Partner AMRAP 300/250m Row 10 Dual Kettlebell Front Squat 3 Wall Walks Kettlebells: 2 x 53/35lb, 2x 44/26lb *Alternating Full Round with a Partner for Rounds + Reps Goal: 8–10 Total Rounds (4–5 per partner) Finisher (No Measure) 5 Sets: For Quality :30 Flutter...Read More

Boulder CrossFit – CrossFit Squat Snatch (3 Position Snatch High Hang + Hang + Floor Every 90 seconds x 8 Sets 1+1+1 *Can drop the bar on the 3rd rep when lifting from the floor. *These are ideally all performed as a squat snatch. ) Looking to start at 60% and keep the majority of...Read More

Boulder CrossFit – CrossFit “Hey Ya” (Time) Every 6:00 x 4 Sets 20/14 Calorie Echo 25 GHD Sit-Ups 400m Run Goal: Sub 5:00 per set Score: Average Time / Set Finisher (No Measure) 4 Sets: For Quality 10 Weighted Russian Twist (Over and Back = 1) 15 Seated Barbell Calf Raises :30 Dual Kettlebell Front...Read More

Boulder CrossFit – CrossFit Front Squat (Pause Front Squat + Front Squat Every 2:30 x 5 Sets 2 Sets x 1+4 @ 70% 2 Sets x 1+3 @ 75% 1+2 @ 80% Pause :03 on the Pause Front Squat *After Each Set Complete 3 Broad Jumps for Distance ) “Work In Progress” (AMRAP – Reps)...Read More

Boulder CrossFit – CrossFit “The Oracle” (Time) 3 Rounds for Time 12-9-7 BMU 500/450m Row* 24-18-14 Deadlift Barbell: 205/145lb, 135/95lb Goal: Finish between 9–13 minutes Time Cap: 16:00 “Finisher” (No Measure) 4 Sets: For Quality 12 Feet Elevated Ring Rows 12 Dumbbell Hammer Curls Rest 1:00 15 Glute Bridge With Medball Squeeze (adduction) 5 Hamstring...Read More

Boulder CrossFit – CrossFit Push Press (Every 2:00 x 8 Sets, Alternating Stations Station 1: 3 Push Press Station 2: 3 Front Squat Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day) Front Squat (Every 2:00 x 8 Sets, Alternating Stations Station 1: 3 Push Press...Read More

Boulder CrossFit – CrossFit “The Construct” (AMRAP – Rounds and Reps) 20:00 AMRAP, With a partner. 4-8-12-16…. Alternating Dumbbell Snatch Strict Pull-Ups Starting @ 0:00 and Every 5:00 minutes Complete 30/24 Calorie Row + 100 Double Unders Dumbbell: 70/50lb, 35/25lb Goal: Finish the round of 24+ on the ladder We will start on the row...Read More