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

Boulder CrossFit – CrossFit Back Squat (10:00 EMOM 3 Reps @ 70-75% of 1RM ) “Closer to the Sun” (Time) 3 Rounds for Time 15 Power Clean 21-15-9 Toe to Bar 15 Thrusters 21-15-9 Bar Facing Burpees Load: 115/75lb, 75/55lb Goal: 10-13 minutes Time Cap: 15 minutes Finisher (No Measure) 4 Sets: For Quality 5/5...Read More

Boulder CrossFit – CrossFit “Agent Smith Protocol” (Time) Every 8:00 x 4 Sets 20/14 Calorie Echo Bike 25ft (7.5m) Handstand Walk 400m Run 25ft (7.5m) Handstand Walk 300ft (100m) Farmers Carry Load: 53/35lb, 44/26lb Goal: Finish each round in 6:00–7:30; use remaining time to recover Score: Slowest Round Finisher (No Measure) 5 Sets: For Quality...Read More

Boulder CrossFit – CrossFit “The Architect” (Weight) Every 2:00 x 10 Sets, Alternating Stations Station 1: Deadlift + 15 Russian Kettlebell Swings Station 2: Bench Press + :45 Straight Arm Plank Deadlift and Bench Press Loading Set 1: 7 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 75-80% Set...Read More

Boulder CrossFit – CrossFit “Loser? I Don’t Think So!” (AMRAP – Reps) 20:00 EMOM, In Teams of 4 for Max Reps minute 1: Deadlifts minute 2: Bench Press minute 3: Wall Balls minute 4: Rest Deadlift: 225/155lb, 50% of 1rm Bench Press: 135/85lb, 95/65lb Wall Balls: 20/14lb, 10/9ft Athletes will start on a delay and...Read More

Boulder CrossFit – CrossFit Murph (Time) 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 28th, 2005.To learn more about Murph click hereRead More

Boulder CrossFit – CrossFit Bench Press (Every 2:00 minutes x 5 Sets Set 1: 7 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 5 Reps @ 75% Set 5: 7 Reps @ 70% ) “We’re Not Worthy” (AMRAP – Reps) 5 Sets 2:00 AMRAP 15/11 Calorie...Read More

Boulder CrossFit – CrossFit Hang Squat Snatch (Weight) Every 90 seconds x 10 Sets Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch Starting @ 60% of the limiter for the day. “Excellent” (AMRAP – Reps) For Time 7:00 AMRAP 3-6-9-12-15…. Overhead Squat Pull-Ups Barbell: 115/75lb, 75/55lb Goal: Complete 75+ Reps (The round...Read More

Boulder CrossFit – CrossFit Deadlift (Every 1:30 x 8 Sets 3 Deadlifts @ 70-75% + 3-5 Seated Box Jump to High Box ) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28,...Read More

Boulder CrossFit – CrossFit Warm Up Conditioning (No Measure) 9:00 EMOM Minute 1: Row Minute 2: Ski Minute 3: Bike Into.. 2 Sets: :30 Alternating Active Pigeon Stretch :30/:30 Banded Lat Stretch 10 Samson Lunges Main Conditioning (No Measure) Every 3:00 x 12 Sets (4 @ Each Station) Station 1: 500/450m Row Station 2: 500/450m...Read More