Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Turkish Getups (15 min practice) WOD: “Active Recovery” 15 MIN EMOM MIN 1: 15 Ab Mat Situps (option for 10 GHD) MIN 2: 2 turkish getups per arm (use DB or KB) MIN 3: 10 Barbell Strict Press Cashout: Coach Choice TABATA style 8 rounds of...Read More

Boulder CrossFit – CrossFit Half Murph (Time) For Time: 800m Run 50 pull-ups 100 pushups 200 air squats 800m run *if you have a vest, wear it. *RX= unpartitioned repsRead More

Boulder CrossFit – CrossFit Deadlift (Strength: Deadlift 5-8 min warmup then… Every 2:00min x 5 rounds 2 Deadlifts directly into 5 high box jumps 30/24 (deadlift aprox. 80% of 1rm) ) Ante Up (AMRAP – Rounds and Reps) 12 MIN AMRAP 6 TTB 3 HSPU (HRPU scaled) 1 Deadlift 275/185/155 30 Double Unders (30 singles...Read More

Boulder CrossFit – CrossFit Jump Around (3 Rounds for reps) 6 MIN AMRAP AMRAP 50/45 Calorie Row 20 Squat Cleans 95/65/55 Max Lateral Barbell Burpees Rest 4 Minutes 6 MIN AMRAP 50/45 Calorie Row 15 Squat Cleans 135/95/65 Max Bar-Facing Burpees Rest 4 mins 6 min AMRAP 50/45 Calorie Row 10 Squat Cleans 155/105/95 Max...Read More

Boulder CrossFit – CrossFit Active Recovery (AMRAP – Reps) Skill: Split Jerks (15-20 min progressions off rack) Go over stance, jerk and recover Option to work up in weight or stick to light weight and practice form WOD: “Active Recovery” Static Holds: Every 4:00×4 rounds (16 total mins) :45 sec Barbell overhead press hold (15...Read More

Boulder CrossFit – CrossFit Overhead Squat (15 mins work to heavy single off rack or from ground ) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#*20 min hard time capRead More

Boulder CrossFit – CrossFit Snatch (Strength: Snatch Complex 1 complex= 1 snatch deadlift, 1 hang power snatch + 1 power snatch 5-8 min warmup then… 12 MIN EMOM 1 complex *option to work up in weight or stick to 1 weight the whole time *barbell cannot be dropped b/w reps ) The Abyss (Time) 4...Read More

Boulder CrossFit – CrossFit Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins...Read More

Boulder CrossFit – CrossFit Whittman (Time) HEROWOD 7 rounds for time: 15 KB Swings 53/35 15 Power Cleans 95/65 15 Box Jumps 24/20 *no time but goal is sub 30 mins*if you finish early, optional cashout 3 sets of max DB Bench Press 50/35 (go until failure on each set)Read More

Boulder CrossFit – CrossFit Bruck (Time) 4 Rounds For Time 400 meter Run 24 Back Squats (185/135 lb) 24 Jerks (135/95 lb)In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004To learn more about Bruck click here*no time cap but goal is...Read More