Boulder CrossFit – CrossFit Overhead Squat (3×6* Overhead Squats or Front Squats *Build to a Moderate-Heavy weight and stay at that weight across all sets) Front Squat WOD (AMRAP – Reps) EMOM x 16 MINUTES MIN 1+2 – 250/200m Row + 20 Toes to Bar MIN 3 – Max Overhead Squats (115/75) OR Front Squats...Read More

Boulder CrossFit – CrossFit Saturday Sept 23rd (No Measure) Coach choice! Just show up!Read More

Boulder CrossFit – CrossFit WOD (Time) Skill: 5 MIN EMOM 1 Strict Pull-Up or Dynamic Kip Swing + 1 Pull-Up or Half Pull-Up + 1 Chest to Bar or Pull-Ups WOD: 3 ROUNDS FOR TIME 20 DB Floor Press (50/35) 25 Sit-Ups* 20 Pull-Ups -Into- 2 ROUNDS FOR TIME 20 DB Floor Press 25 Sit-Ups*...Read More

Boulder CrossFit – CrossFit WOD (AMRAP – Rounds and Reps) Skill: ON AN 8:00RUNNING CLOCK… Practice Jump Rope Skills* *Options: Double Unders Triple Unders Crossover Single Unders WOD: 12 MINUTES EMOM MIN 1+2 – AMRAP of…25 Double Unders** + 15 Russian KB Swings (Athlete Choice, Heavy) + 10 KB Goblet Alt. Lunges MIN 3 –...Read More

Boulder CrossFit – CrossFit WOD (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… Max Cal Row Rest 1:00- AMRAP x 5 MINUTES 2-4-6-and so on… Push Press (115/75) Toes to Bar – Rest 1:00- ON A 5:00 RUNNING CLOCK… Max Cal Row Score it total reps Bench Press (Bench Press 15 min clock 3×4 Build...Read More

Boulder CrossFit – CrossFit WOD (AMRAP – Rounds and Reps) 20 MINUTES AMRAP 20 Wall Ball (20/14) 15 Up-Downs Box Jumps* *Box Height + Reps Change Each Round… RND 1= 20 Reps (20) RND 2= 15 Reps (24/20) RND 3= 10 Reps (30/24) RND 4= 20 Reps (20) And so on… (Score is Rounds +...Read More

Boulder CrossFit – CrossFit Deadlift (12-10-8-6-4* Deadlifts *Start Moderate and build past workout weight. ) WOD (Time) 5 SETS Cardio Choice* 6 Deadlifts (315/205) – Rest 1:00 b/t each Set- *Cardio Choice Options: 18/14 Cal Row 15/12 Cal Bike 300m run (Score is Slowest Set)Read More

Boulder CrossFit – CrossFit 9/11 Tribute WOD (Time) 9 Rounds of: 11 Deadlifts 155/105 (should be unbroken) 11 Lateral Barbell Burpees 11 Pullups *At any point during the workout STOP and do 2001m row or run *no time cap. expect this to take 30-plus minutes to finish.Read More

Boulder CrossFit – CrossFit Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereRead More

Boulder CrossFit – CrossFit Bench Press ( *Build to a Moderate weight and stay at that weight across all sets.) WOD (AMRAP – Rounds and Reps) 2 SETS 9 MIN AMARP 15/12 Cal Bike 12 Ab Mat Sit-Ups 9 Push-Ups* *Option for Knee Push-Ups – Rest 2:00 b/t Sets- (Score is Lowest Rounds + Reps)Read More