Boulder CrossFit – CrossFit Back Squat (Every 2:00 x 5 Sets 5 Back Squats Set 1: @ 65% Set 2: @ 70% Set 3: @ 70% Set 4: @ 75% Set 5: @ 75% ) “Panama” (Weight) Every 90 seconds x 6 Sets 12/9 Calorie Row 3 Squat Cleans Score = Total Load Suggested Squat...Read More

Boulder CrossFit – CrossFit Sots Press (Checkmark) Every 90 seconds, for 4:30 (3 sets): Press in Clean (Sots Press) x 3 reps (Start first set with empty barbell) Tall Jerk x 3 reps Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight....Read More

Boulder CrossFit – CrossFit Overhead Squat (On a 12:00 Clock Establish a 3RM Overhead Squat Record Heavy for the Day ) “PRVN Cyclical” (AMRAP – Rounds and Reps) For Reps: 12:00 AMRAP 3 Wall Walks 9 Toes to Bar 12 Alternating Dumbbell Snatch Dumbbell: 50/35lbs, 30/20lb Goal: 6-8 Rounds Score: Rounds & Reps Optional Accessory...Read More

Boulder CrossFit – CrossFit “PRVN Baseline” (AMRAP – Rounds and Reps) 18:00 AMRAP 28/22 Calorie Row 14 Burpee Box Jump Overs Box: 24in/20in Score = Rounds + Reps Goal: 5-7 Rounds Optional Accessory (No Measure) For Quality: 10:00 EMOM Minute 1 – 5/5 Knees over Toes Split Squats , Light Load Minute 2 – :20/:20...Read More

Boulder CrossFit – CrossFit “PRVN Strong” (Time) For Time & Load: Against a 16:00 Clock 7 Rounds 7 Power Snatch 7 Power Clean 7 Thrusters -In the Remaining Time Establish a 1RM Clean & Jerk Barbell: 95/65lb, 75/55lb Goal: 9:00-12:00 Score: Time & Load (Input load in strength) Clean and Jerk Optional Accessory (No Measure)...Read More

Boulder CrossFit – CrossFit Bar Muscle-ups (10 minutes to work on progressions) “An Old Wooden Ship” (Time) Every 10:00 x 2 Sets 3 Rounds 6/6 Single Arm Overhead Lunges 16 American Kettlebell Swings 6 Bar Muscle Ups Kettlebell: 53/35lb, 44/26lb Goal: 6:00-8:00 Sets Score: Total Working Time Stimulus: Grip Stamina / High Skill Gymnastics Primary...Read More

Boulder CrossFit – CrossFit COACHES CHOICE!!!! (No Measure) Just Show Up!!!!Read More

Boulder CrossFit – CrossFit Hang Squat Snatch (Weight) Every 2:00 x 6 Sets 3 Hang Squat Snatch Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb Optional Accessory (No Measure) For Quality: 5 Sets :20/:20 Single Leg Romanian Deadlift Hold , light to moderate KB Rest 20 seconds 4/4/4 Banded Chop (High, Mid,...Read More

Boulder CrossFit – CrossFit “Chubbs” (Time) 8 Rounds for Time 200m Run 3 Wall Walk / 50ft (15m) Handstand Walk 18/13 Calorie Echo 10 Line Facing Burpees Round 1/3/5/7: Wall Walk Rounds 2/4/6/8: Handstand Walk Bike Subs: 20/15 Cal Assault Bike Goal: 26:00-35:00 Cap: 40:00 Time Cap the mods for the Handstand Walk will be...Read More

Boulder CrossFit – CrossFit “Shooter” (Weight) 20:00 EMOM min 1: 5 Bench Press min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges min 3: 15 GHD Sit-Ups min 4: 20 Renegade Rows min 5: Rest Minute Bench @ 90% of 5RM From Last Week Dumbbells @ 50/35lb, 30/20lb Stimulus:...Read More