Boulder CrossFit – CrossFit Power Snatch (Strength: Snatch+Overhead Squat complex 10 EMOM 1 Complex= 1 power snatch+2 overhead squat (all at the same weight aprox. 75%-80 of 1rm OHS) ) Overhead Squat Chipper (Time) For Time Cash in: 100 Double Unders 21-18-15-12-9-6-3 reps of Overhead Squats (95/65/55) *keep it light should be close to unbroken each round...Read More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Turkish Getups Check VIDEO for tips 10-15 min practice WOD: 12 MIN EMOM MIN 1: 12/10 Cal Row MIN 2: 10 Double DB Strict Presses (25/15) REST 1 MIN 12 MIN EMOM MIN 1: 10/8 Cal Bike MIN 2: 8 Bar Facing BurpeesRead More
Boulder CrossFit – CrossFit Power Clean (10 MIN EMOM 1 Clean Complex= 1 power clean+2 hang power cleans (all at the same weight aprox. 75%-80 of 1rm hang power clean) ) Hang Clean Pulls (AMRAP – Rounds and Reps) 14 MIN AMRAP 2 strict hand stand push-ups (scale to 4 HRPU) 4 burpee box jump on...Read More
Boulder CrossFit – CrossFit Twice As Nice (Time) 35 min running clock Part 1: For Time 400M Run 50 Wallballs 400m Run 40 Wallballs 400m Run 30 Wallballs 400m Run 20 Wallballs 400m Run 10 Wallballs Part 2: For Weight If time permits, establish a heavy 1 rep Back Squat (off the rack) *rest as...Read More
Boulder CrossFit – CrossFit Deadlift (10 MIN EMOM 2 Deadlifts ALL at 80% of 1rm (does NOT need to be touch n go) ) Quarterfinals WOD #5 2023 (Time) 21 deadlifts, weight 1 (lightest) 21 chest-to-bar pull-ups 15 deadlifts, weight 2 15 bar muscle-ups 9 deadlifts, weight 3 (heaviest) 9 rope climbs, 15 ft ♀155...Read More
Boulder CrossFit – CrossFit Shoulder Press (Strength: Strict Press (15 min running clock) 10.9.8.7.6.5.4.3.2.1 reps Go up in weight or stick to one weight the whole time. Record the last set of 1 ) Pot of Gold (Time) WOD: “Pot of Gold” For time: 3 rounds of: 17 American KB Swings 53/35/26 17 Cal Bike...Read More
Boulder CrossFit – CrossFit Active Recovery (Time) Skill: Bench Press+hand-stand walks supersets Every 2:00minx6 rounds (rest with the time b/w each round) 10 bench press 135/95/65 20 Foot Handstand walk (or :40 sec practice or :40 sec hs hold on wall) WOD: For Time: 80 Toes to Bar (scale to 80 knee raises) *each time...Read More
Boulder CrossFit – CrossFit Front Squat (Strength: 15 min running clock Front Squat pause 3 secs in the hole Work up to a heavy single or stick to one weight ) On and Off (2 Rounds for reps) 5 MIN AMRAP 250M ROW 14 Front Squats 135/95/65 Max DB Box Step Ups with time remaining...Read More
Boulder CrossFit – CrossFit Is It Summer Yet (Time) 10 Rounds for time: 200m run 3 clean and jerks 185/125/105 (meant to be done in quick singles) 25 double unders (25 singles scaled) *25 min soft time capRead More
