Boulder CrossFit – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear...Read More
Boulder CrossFit – CrossFit Hang Snatch (Strength: 16 min running clock including warmup Hang Squat Snatch 7×1 all at 90% of 1rm *based off of 1rm full Snatch ) wod (AMRAP – Rounds and Reps) WOD: AMRAP X 15 MINUTES 15/12 Cal Row 15 push-ups 5 squat snatches 135/95Read More
Boulder CrossFit – CrossFit SKILL (No Measure) Skill: 10 min clock practice… Kipping or butterfly pull-ups wod (3 Rounds for reps) 4 min AMRAP 40 Ab mat Sit-ups 20 Wallballs 20/14 *max pull-ups with time remaining Rest 2 mins Repeat same AMRAP 2 more times with 2 mins rest b/w each 16 MIN WOD Score...Read More
Boulder CrossFit – CrossFit Back Squat (Strength: 20 min running clock (including warmup) Back Squat 5×5 65% of 1rm (pause 3 sec in hole on each rep) ) wod (Time) 3 Rounds: 20 Back Rack Lunges 95/65 (10 per leg) 20/17 Cal Bike Meant to be a sprint! 11 min CAPRead More
Boulder CrossFit – CrossFit wod (Time) 12 Rounds For Time: 200m Run 3 Bar Muscle Ups 4 Push Jerks 155/105 (should be done unbroken) *no time cap but the goal is sub 30 mins Cashout: coach choice time permittingRead More
Boulder CrossFit – CrossFit Hang Clean (16 min running clock including warmup Hang Squat Cleans 7×1 all at 90% of 1rm *based off of 1rm full squat clean ) wod (AMRAP – Rounds and Reps) 8 MIN AMRAP 1.2.3. and so on Front Squats (185/125) 20-30-40 and so on Double UndersRead More
Boulder CrossFit – CrossFit Bench Press (Strength: ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Bench Press (pair up and use a spotter) Week5of5 The suggested rep scheme for ALL lifts this week is… 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95%...Read More
Boulder CrossFit – CrossFit Power Clean (12 min clock 12-10-8* Power cleans (unbroken) *Start Light and build to Moderate. This is a deload week. (Score is Weight) Week4of5 Strength | Wave-Loading Cycle) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for...Read More
Boulder CrossFit – CrossFit WOD (No Measure) Skill: Hand stand walks 6 min emom Min 1: :30 sec hand stand walk practice Min 2: :45 easy sec bike, ski, row or run WOD: 20 min EMOM MIN 1 – 12/10 cal bike or 12/10cal row MIN 2 – 12 ab mat sit-ups (option for GHD)...Read More
