Boulder CrossFit – CrossFit “Candyland” (Time) 3 Sets: 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats 400m Run 30 Air Squats 20 Push-Ups 10 Pull-Ups 200m Run Rest 2:00 between sets Time Domain : 7-9 min / Set Time Cap: 12min / set Total Running Time Cap : 40 minutes Finisher (No Measure) 3...Read More

Boulder CrossFit – CrossFit Warmup Conditioning (Time) 15:00 Cap 3 Rounds: @ Easy Low Heart Rate 500m Row 20 Deep Lunge Mountain Climbers 10/10 Single Arm Dumbbell Deadlift 5 Inchworm Push-Ups Main Conditioning (AMRAP – Reps) 40:00 EMOM @ 60% Effort Minute 1: :45 Shuttle Runs Minute 2: :45 Burpees to Target Minute 3: :45...Read More

Boulder CrossFit – CrossFit Partner Hero Wod (Time) “DOM” For Time Buy-In: 50/45/40 Calorie Row — Then, 10-9-8-7-6-5-4-3-2-1 Reps of: Squat Cleans Handstand Push-Ups — Cash-Out: 50/45/40 Calorie Row Barbell: 100/75lb, 75/55lb Combined on the 50/45/40 calorie row, but each partner must complete 10 cleans, then each partner must complete 10 handstand push-ups and so...Read More

Boulder CrossFit – CrossFit Deadlift (Take 20 minutes to Establish 1RM Deadlift ) “Electric Eye” (AMRAP – Reps) 3 Sets 2:00 AMRAP 15 GHD Sit-Ups 10 Deadlifts -Max Strict Pull-Ups -Rest 2:00 b/t sets – Barbell: 225/155lb, 155/105lb Goal: Complete 10/8+ reps / set Finisher (No Measure) 3-4 Sets: For Quality 10-12 Dual Dumbbell Zottman...Read More

Boulder CrossFit – CrossFit Strict Press (Weight) Take 10 minutes 1RM Strict Press “Slippery When Wet” (Time) 5 Sets: For Time 3 Wall Walks 5 Thrusters 10 Burpee Box Jump Overs Rest 1:00 b/t sets Barbell: 135/95lb, 95/65 Box Height: 24/20in Goal Time Domain : 12-16 minutes (including the rest minute) Time Cap: 18 minutes...Read More

Boulder CrossFit – CrossFit Warm-Up Conditioning (Time) 3 Rounds @ Low Heart Rate 400m Run 300m Row 200m Ski Erg 10 No Jump Burpees Cap: 15 min Main Conditioning (Time) 6 Rounds For Time 300m Row 20 Lunges 10 Burpees to Target *Score is total time Goal Time: 17:00-21:00 Time Cap: 25:00 Target must be...Read More

Boulder CrossFit – CrossFit “You Go, Glen Coco!” (Time) For Time: with a Partner 6/4 Rope Climbs 50/40 Calorie Row 50 Wall Balls 1000m Run 50 Wall Balls 45/35 Calorie Bike 50 Wall Balls 6/4 Rope Climbs Wall Ball: 20/14lb Goal Time Domain: 18-22min Time Cap: 28min Finisher (No Measure) 4 Sets: For Quality 5/5...Read More

Boulder CrossFit – CrossFit Overhead Squat (Overhead Squat Every 2:00 minutes x 5 Sets 3 Reps @ 80%+ of 1RM Snatch ) “Bruiser’s Bootcamp” (Time) Every 2:00 minutes x 6 Sets 8 Toe to Bar 5/5 Single Arm Dumbbell Hang Snatch 12 Single Dumbbell Box Step-Overs Box Height: 24/20in Dumbbell: 50/35lb, 30/20lb Goal: ~1:30 /...Read More

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