Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Rowing AND Biking Intervals 10 min rowing/biking efficiency coaching. Going over stroke rate, pacing, damper settings, etc. Every 1:30 for 5 rounds: Row 15/12 cals REST 5 MINS Every 1:30 for 5 rounds: Bike 15/12 cals *20 mins to complete. WOD: “Active Recovery” Death by… Burpee...Read More
Boulder CrossFit – CrossFit Back Squat ( Strength: Front+Back Squat Combo (all the same weight) 8 mins warmup then.. 12 min EMOM MIN 1: 2 Front Squats MIN 2: 2 Back Squats ) Front Squat ( Strength: Front+Back Squat Combo (all the same weight) 8 mins warmup then.. 12 min EMOM MIN 1: 2 Front...Read More
Boulder CrossFit – CrossFit As many REPS as posible (3 Rounds for reps) 7 MIN AMRAP 14 DB Push Jerks (switch arms every 7 reps) 50/35/25 7 TTB 35 Double Unders (scale to 35 singles) 2 MIN REST 7 MIN AMRAP 14 HSPU (scale to 14 HRPU) 7 Rope Climbs 35 Double Unders 2 MIN...Read More
Boulder CrossFit – CrossFit Clean and Jerk Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here9 min hard time CAP!Read More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Bar Muscle Ups (option to work ring muscle ups but ONLY if you’re proficient in Bar MU) 15-20 min progressions WOD: 24 MIN EMOM MIN 1: 200M run MIN 2: 3 Muscle Ups or :30 sec practice MIN 3: 10 Bench Press 135/95 MIN 4: 12...Read More
Boulder CrossFit – CrossFit Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it.Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training...Read More
Boulder CrossFit – CrossFit Donny (Time) 21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) BurpeesIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here*no time cap but goal is sub 20 mins *regular burpees not bar facing or lateral *Optional cashout. only...Read More
Boulder CrossFit – CrossFit Jump and Pull (Time) WOD: “Jump and Pull” 3 Rounds: 12 Box Jump on and Overs 24/20 8 Squat Snatches135/95/75 5 Bar Muscle Ups *15 min hard time cap Squat Snatch (Strength: Squat Snatches 20 min running clock (including warmup) 5×3 all at 75% of 1rm )Read More
Boulder CrossFit – CrossFit Marathon (2 Rounds for reps) 10 min running clock: 800m run 20 clean and jerks 135/95/65 *max Cal Bike with time remaining 5 min rest 10 min running clock 800m run 20 Clean and Jerks 135/95/65 *max cal row with time remaining *score total CALs on the machines *stagger if short...Read More
