Boulder CrossFit – CrossFit Front Squat (Strength: 8 MIN EMOM 2 Front Squats off rack *work up in weight each min or stick to one weight the whole time ) The Trio (AMRAP – Rounds and Reps) 14 MIN AMRAP 10 Cal Bike 10 CTB Pullups 10 Wallballs 24/20Read More
Boulder CrossFit – CrossFit Bench Press (15 min find a new 1 rep max) Day Before Murph (Time) For time: 2000m Row Every 2 mins STOP and do 12 ab mat situps *no time cap *if you finish early foam roll, stretch and mobilize for tomorrow!Read More
Boulder CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click herePOTLUCK TO...Read More
Boulder CrossFit – CrossFit Power Snatch (Strength: Snatch Complex 1 Power Snatch+1 Overhead Squat 6 min warmup then… Every 1:30×6 rounds do 1 complex (work up in weight or stick to 1 the whole time) ) Overhead Squat Overdrive (Time) For Time: 10.9.8.7.6.5.4.3.2.1 reps of Overhead Squats 115/85/75 Burpee Box Jump on and Overs 24/20...Read More
Boulder CrossFit – CrossFit Lock Out (Time) 30 MIN running clock 5 rounds for time: 7 hang power cleans 7 Front Squats 7 push jerks 200m run Barbell 135/95/85 *rest as needed b/w part 1 and part 2 Part 2: For Weight Use the remaining time to establish a 2 rep max JERK (off rack)...Read More
Boulder CrossFit – CrossFit Deadlift (Strength: 10 MIN EMOM 1 Deadlift directly into 2 strict HSPU (scale to kipping or HRPU) 315/205/185 ) Mini Sprints (3 Rounds for reps) 3 MIN AMRAP 50 Double Unders *max TTB with time remaining 1 min REST 3 MIN AMRAP 50 Double Unders *max cal bike with time remaining...Read More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Hand Stand Walks (15-ish min practice) WOD: “Active Recovery” 20 min running clock (rest as needed b/w rounds. Do in any order) 3 rounds NOT for time: 10 Barbell Curls 10 Barbell tricep extensions 3 rounds NOT for time: 20-25 banded (red or blue) bicep curls...Read More
Boulder CrossFit – CrossFit Back Squat (Strength: Back Squat 8 min warmup then… 12 MIN EMOM 1 Back Squat (90% of 1rm) should be heavy! ) Time CAP (Time) For Time: 60 Wallballs 20/14 30 DB Alt. Snatches 50/35/25 15 Rope Climbs (scale to 15 seated rope climbs) *15 min HARD cap. *if you dont...Read More
