Boulder CrossFit – CrossFit Jump it Out (Time) WOD: 10 Rounds for time: 10 Cal Bike 6 Deadlifts 225/185/125 35 Double unders (35 singles scaled) *every 2:00 min starting at 0:00 STOP and do 12 push-ups *30 min time CapRead More
Boulder CrossFit – CrossFit Clean (1 clean deadlift+1 hang power clean+ 1 squat clean 15 min running clock including warmup 5×3 all at about 70% of 1rm squat clean You can drop by b/w each complex ) Super Powers (4 Rounds for reps) Every 2:00min x 4 rounds (:30 sec rest between rounds) 10 MIN...Read More
Boulder CrossFit – CrossFit Clean and Jerk (Strength: Clean and Jerks 10 MIN EMOM 7-10 min warmup then.. 3 Power Clean and Jerks (all at about 70-75% of 1rm) ) Hanging Out (AMRAP – Rounds and Reps) 15 MIN AMRAP 2 Bar Muscle Ups (Scale to 2 CTB Pullups or 2 pullups) 4 hand-stand pushups...Read More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: “ Kipping and Butterfly Pullups” 15ish min progressions WOD: “Active Recovery” 1 min double DB holds (50/35) :30 sec rest 1 min front rack holds 135/95 (rack barbell to front rack position and hold. Core work!) :30 sec rest 1 min plate hold overhead 45/25 :30...Read More
Boulder CrossFit – CrossFit Back Squat (Strength: Back Squat (7-10 min warmup) 10 min EMOM 3 Back Squats all at 70-75% of 1rm ) Life Alert (3 Rounds for reps) 4 MIN AMRAP : 21/18 Calorie Row 21 Toes to Bar 21 Back Squats (95/65/55) Rest 2 Minutes 4 MIN AMRAP : 15/12 Calorie Row...Read More
Boulder CrossFit – CrossFit The Lucky 3’s (Time) 30 min running clock Part 1: For Time: 80-60-40-20-10 Double Unders 40-30-20-10-5 Wall Balls (20/14) 25-20-15-10-5 Hang Power Snatches (75/55/45) Part 2: For Weight. If time allows, establish a heavy 1 rep Snatch (can be power or squat). Power Snatch Squat SnatchRead More
Boulder CrossFit – CrossFit Welcome Back (Time) Teams of 2: For Time: 200 Cal Bike 10 Deadlifts 185/125/105 10 Bar Facing Burpees Partner 1: works on bike Partner 2: does the reps Switch once all the reps are done Workout is complete once 200 cal bike is finished Find a partner who will do same...Read More
Boulder CrossFit – CrossFit Power Snatch (Strength: Power Snatch+Overhead Squat 7 min warmup then… Every 1:30×6 Rounds 2 of each (155/105/85) (based off of 75% of 1rm power snatch)) Overhead Squat Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups...Read More
