Boulder CrossFit – CrossFit WOD (AMRAP – Rounds and Reps) 20 MINUTES AMRAP 20 Wall Ball (20/14) 15 Up-Downs Box Jumps* *Box Height + Reps Change Each Round… RND 1= 20 Reps (20) RND 2= 15 Reps (24/20) RND 3= 10 Reps (30/24) RND 4= 20 Reps (20) And so on… (Score is Rounds +...Read More

Boulder CrossFit – CrossFit Deadlift (12-10-8-6-4* Deadlifts *Start Moderate and build past workout weight. ) WOD (Time) 5 SETS Cardio Choice* 6 Deadlifts (315/205) – Rest 1:00 b/t each Set- *Cardio Choice Options: 18/14 Cal Row 15/12 Cal Bike 300m run (Score is Slowest Set)Read More

Boulder CrossFit – CrossFit 9/11 Tribute WOD (Time) 9 Rounds of: 11 Deadlifts 155/105 (should be unbroken) 11 Lateral Barbell Burpees 11 Pullups *At any point during the workout STOP and do 2001m row or run *no time cap. expect this to take 30-plus minutes to finish.Read More

Boulder CrossFit – CrossFit Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereRead More

Boulder CrossFit – CrossFit Bench Press ( *Build to a Moderate weight and stay at that weight across all sets.) WOD (AMRAP – Rounds and Reps) 2 SETS 9 MIN AMARP 15/12 Cal Bike 12 Ab Mat Sit-Ups 9 Push-Ups* *Option for Knee Push-Ups – Rest 2:00 b/t Sets- (Score is Lowest Rounds + Reps)Read More

Boulder CrossFit – CrossFit Clean and Jerk (Strength: ON A 25:00 RUNNING CLOCK…Build to a 1-Rep Clean/Jerk (can be power or squat, push or split)  Suggested warmup 10 at 50%  8 at 60%  6 at 70% 4 at 80%  2 at 85%  1 at 90%  1 at 95%  1 at 101%) Grace (Time) For Time: 30 Clean...Read More

Boulder CrossFit – CrossFit Squat Snatch (Strength: ON A 25:00 RUNNING CLOCK…Build to a 1-Rep Snatch (can be power or squat) Suggested warmup  10 at 50%  8 at 60%  6 at 70% 4 at 80%  2 at 85%  1 at 90%  1 at 95%  1 at 101%) Power Snatch Isabel (Time) For Time: 30 Snatches, 135# / 95#9...Read More

Boulder CrossFit – CrossFit Skill (No Measure) 5 MIN EMOM 5-7 Strict Ring Dips or… 5-7 Box Dips WOD (AMRAP – Rounds and Reps) 3 SETS: 7 MIN AMRAP 200m Run 12 DBL DB Front Rack Alt. Lunges (50/35) 9 Ring Dips scale to 9 box dips -Rest 1:30 b/t Sets- *Reset at the beginning...Read More

Boulder CrossFit – CrossFit WOD (Time) FOR TIME 150 DB Goblet Alt. Lunges (50/35) 100/80 Cal Bike 50 Single DB Box Step-on and Overs (24/20)** 25 Rope Climbs *Partition Reps and Movements in any order to complete work. **Can hold DB anyway above hips for Step-Overs no time cap but the goal is sub 30...Read More

Boulder CrossFit – CrossFit WOD (Time) 4 SETS 400m Run 1:00 DBL KB Front Rack Hold (Athlete Choice) 30 Ab Mat Sit-Ups -Rest 1:00 b/t Sets- (Score is Slowest Set) Front Squat (3×5 Front Squats or Back Squat* *Consider this is a primer for Thurs OLY work. Use Light-Mod weight for all sets. ) Back...Read More