Boulder CrossFit – CrossFit Squat Snatch (3 Position Snatch High Hang + Hang + Floor Every 90 seconds x 8 Sets 1+1+1 *Can drop the bar on the 3rd rep when lifting from the floor. *These are ideally all performed as a squat snatch. ) Looking to start at 60% and keep the majority of...Read More

Boulder CrossFit – CrossFit “Hey Ya” (Time) Every 6:00 x 4 Sets 20/14 Calorie Echo 25 GHD Sit-Ups 400m Run Goal: Sub 5:00 per set Score: Average Time / Set Finisher (No Measure) 4 Sets: For Quality 10 Weighted Russian Twist (Over and Back = 1) 15 Seated Barbell Calf Raises :30 Dual Kettlebell Front...Read More

Boulder CrossFit – CrossFit Front Squat (Pause Front Squat + Front Squat Every 2:30 x 5 Sets 2 Sets x 1+4 @ 70% 2 Sets x 1+3 @ 75% 1+2 @ 80% Pause :03 on the Pause Front Squat *After Each Set Complete 3 Broad Jumps for Distance ) “Work In Progress” (AMRAP – Reps)...Read More

Boulder CrossFit – CrossFit “The Oracle” (Time) 3 Rounds for Time 12-9-7 BMU 500/450m Row* 24-18-14 Deadlift Barbell: 205/145lb, 135/95lb Goal: Finish between 9–13 minutes Time Cap: 16:00 “Finisher” (No Measure) 4 Sets: For Quality 12 Feet Elevated Ring Rows 12 Dumbbell Hammer Curls Rest 1:00 15 Glute Bridge With Medball Squeeze (adduction) 5 Hamstring...Read More

Boulder CrossFit – CrossFit Push Press (Every 2:00 x 8 Sets, Alternating Stations Station 1: 3 Push Press Station 2: 3 Front Squat Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day) Front Squat (Every 2:00 x 8 Sets, Alternating Stations Station 1: 3 Push Press...Read More

Boulder CrossFit – CrossFit “The Construct” (AMRAP – Rounds and Reps) 20:00 AMRAP, With a partner. 4-8-12-16…. Alternating Dumbbell Snatch Strict Pull-Ups Starting @ 0:00 and Every 5:00 minutes Complete 30/24 Calorie Row + 100 Double Unders Dumbbell: 70/50lb, 35/25lb Goal: Finish the round of 24+ on the ladder We will start on the row...Read More

Boulder CrossFit – CrossFit Back Squat (10:00 EMOM 3 Reps @ 70-75% of 1RM ) “Closer to the Sun” (Time) 3 Rounds for Time 15 Power Clean 21-15-9 Toe to Bar 15 Thrusters 21-15-9 Bar Facing Burpees Load: 115/75lb, 75/55lb Goal: 10-13 minutes Time Cap: 15 minutes Finisher (No Measure) 4 Sets: For Quality 5/5...Read More

Boulder CrossFit – CrossFit “Agent Smith Protocol” (Time) Every 8:00 x 4 Sets 20/14 Calorie Echo Bike 25ft (7.5m) Handstand Walk 400m Run 25ft (7.5m) Handstand Walk 300ft (100m) Farmers Carry Load: 53/35lb, 44/26lb Goal: Finish each round in 6:00–7:30; use remaining time to recover Score: Slowest Round Finisher (No Measure) 5 Sets: For Quality...Read More

Boulder CrossFit – CrossFit “The Architect” (Weight) Every 2:00 x 10 Sets, Alternating Stations Station 1: Deadlift + 15 Russian Kettlebell Swings Station 2: Bench Press + :45 Straight Arm Plank Deadlift and Bench Press Loading Set 1: 7 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 75-80% Set...Read More

Boulder CrossFit – CrossFit “Loser? I Don’t Think So!” (AMRAP – Reps) 20:00 EMOM, In Teams of 4 for Max Reps minute 1: Deadlifts minute 2: Bench Press minute 3: Wall Balls minute 4: Rest Deadlift: 225/155lb, 50% of 1rm Bench Press: 135/85lb, 95/65lb Wall Balls: 20/14lb, 10/9ft Athletes will start on a delay and...Read More