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Boulder CrossFit – CrossFit “A Hero Can Be Anyone” (Time) 3 Sets: For Time 1000m Row, Combined Directly into.. 8 Alternating Rounds of 5 Pull-Ups 10 Push-Ups 20 Double Unders – Rest 3:00 minutes between sets Score = Total Running Time including rest Goal: 8:00-10:00 / Set Total Running Time: 33:00-36:00 Time Cap: 40:00 Optional...Read More

Boulder CrossFit – CrossFit Squat Snatch (Every 90 seconds x 8 Sets 2 Snatch Pulls, Touch & Go Rest 10 seconds 1 Squat Snatch ) “Climbing To Freedom” (AMRAP – Rounds and Reps) 10:00 AMRAP 12 Wall Balls 8 Deadlifts 4 Box Jumps Wall Ball: 20/14lb Barbell: 225/155lb, 155/105lb Box Height 30/24”, 24/20″ Goal: 6+...Read More

Boulder CrossFit – CrossFit “Feel the Fire” (No Measure) 40:00 EMOM minute 1: 15/11 Calorie Echo, 18/15 Calorie Bike Erg, 16/13 Assault Bike minute 2: 10 Strict Press + 10 second Barbell Overhead Hold minute 3: 12 Single Dumbbell Step-Overs minute 4: 20 GHD Sit-Ups minute 5: Rest Barbell Load: 75/55lb (same for masters and...Read More

Boulder CrossFit – CrossFit Ring Muscle Up (AMRAP – Reps) Gymnastics Skill Session: Spend 10-15 minutes dialing in form and progressions for athletes “Hide the Anger, Practice Smiling in the Mirror” (Time) For Time: Every 3:00 x 5 Sets 50 Double Unders 8/8 Kettlebell Hang Snatch 5/4 Ring Muscle Ups Kettlebell: 53/35lb, 35/18lb Goal: 1:30-2:15/...Read More

Boulder CrossFit – CrossFit Back Squat (Every 3:00 x 5 Sets Set 1: 8 @ 65% Set 2: 8 @ 65% Set 3: 6 @ 70% Set 4: 6 @ 75% Set 5: Max Reps @ 80% ) “Gotham’s Reckoning” (AMRAP – Reps) For Max Reps 4 Sets 1:45 AMRAP 5 Shuttle Runs 15 Goblet...Read More

Boulder CrossFit – CrossFit “A Storm Is Coming” (Time) For Time: 3 Rounds 18 Toes to Bar 15 Clean & Jerks Barbell: 135/95lbs, 95/65lb Goal: 9:00-15:00 Time Cap: 17:00 Optional Accesory (No Measure) For Quality: 4-5 Sets :20/:20 Single Leg Paloff Hold :15 Boat Pose Hold Pick a distance from the rig for the paloff...Read More

Boulder CrossFit – CrossFit PRVN Community Throwdown Workout #4 (Time) For Time: 21-15-9 Deadlifts 185/125 lbs, 115/75lb Box Jump Overs 24/20’’ 7-5-3 Wall Walk to 10’’ inch off Wall -1:00 Rest- 9-15-21 Deadlift 225/155 lbs, 155/105lb Box Jump Over Handstand Push-Ups Time Domain: 12:00-18:00 Time Cap: 20:00 Stimulus: Chipper Conditioning / Pacing Optional Accessory (No...Read More

Boulder CrossFit – CrossFit PRVN Community Throwdown Workout #3 (AMRAP – Reps) 9:00 AMRAP: 3* Toes to Bar 6 Lateral Burpees Over the Barbell 9 Thrusters Barbell: 95 lb/65 lb, 43 kg/30 kg * Every round, the number of Toes to Bar increases by 3 reps. (Round 1: 3 TTB, Round 2: 6 TTB, Round...Read More

Boulder CrossFit – CrossFit “Eleven’s Fury” (AMRAP – Reps) 8 Sets, For Max Reps 3:00 AMRAP / 1:00 Rest 12/9 Calorie Echo Bike 200m Run 12/9 Calorie Row – Max Double Unders *Can Sub Equivalent Ski Erg Calories for the Row and sub 13/10 Cal Assault Bike or 14/11 Bike Erg for the Echo Bike...Read More