Boulder CrossFit – CrossFit Deadlift (Strength: Deadlift (15min running clock including warmup) 10×1 (all at 85-90% of 1rm) *rest as needed b/w each rep ) The Pump (Time) 3 Rounds of: 10 Deadlifts 225/125/105 16 Overhead Walking Single Arm DB Lunge (50/35/25) *8 per leg 20 Toes to Bar *no time cap but goal is...Read More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Rope Climbs (10-15 min progressions) WOD: “Active Recovery” Every 4:00minx4 rounds (rest with time in b/w) 10 Bench Press 135/95/65 10 Shuttle Runs (1 rep is 25 feet down and back) just like in the Open 2 Rope Climbs scale to 4 seated rope climbsRead More
Boulder CrossFit – CrossFit Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood)In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereRead More
Boulder CrossFit – CrossFit Push Press (12 min EMOM 2 Push Presses off the rack at 70-75% of 1rm ) Friday Fun (Time) For Time: 100 Air Squats 75 Air Squats 50 Air Squats 25 Air Squats *after each set of air squats do 25 Barbell Strict Presses and 25 Barbell Bent over rowsRead More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Ring Muscle Ups 15-20 min progressions WOD: Death by…. Box Jumps 30/24/20 (rest 3 mins b/w each one) DB Box Step on and Overs 50/35 Do 1 box jump on min 1, 2 on min 2 3 on min 3 and so on until you cant...Read More
Boulder CrossFit – CrossFit Squat Snatch (Strength: Squat Snatches 12 min EMOM 2 (all at aprox 70-75%) ) Fast yet Slow (Time) For time: 50 Squat Snatches 135/95/65 *at 0:00 and for every 90 sec after STOP and do 35 Doule Unders 15 min soft time capRead More
Boulder CrossFit – CrossFit The Crazy 8’s (3 Rounds for reps) MIN AMARAP 50 Cal Row 40 Pushups *max TTB with time remaining REST 2 MINS 8 MIN AMRAP 50 Pushups 40 Cal Row *max Push Jerks with time remaining (155/105/95) from the ground REST 2 MINS 8 MIN AMRAP 50 Cal Row 40 Pushups...Read More
Boulder CrossFit – CrossFit Back Squat (12 min EMOM 2 (all at aprox 70-75%) ) Macho Man (Time) For Time: 100 Bar Facing Burpees *starting at 0:00 and every 90 sec. after STOP and do 1 round of “Macho Man” Macho Man= 1 Squat Clean + 2 Front Squats (135/95/65) *barbell should be done unbroken...Read More
