Boulder CrossFit – CrossFit Active Recovery (Weight) Skill: Hand Stand Walks 15ish min practice WOD: Static Hold work: Every Min. Complete the following x 4 rounds (20 min total WOD) :45 sec front rack hold (take from rack) 185/125/105 :45 sec hand stand hold on wall :45 sec low plank hold :45 sec rig or...Read More
Boulder CrossFit – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereno hard time cap but the goal...Read More
Boulder CrossFit – CrossFit Front Squat (Strength: Front Squat (20 min running clock including warmup) 10×1 (all at 85-90% of 1rm) *rest as needed b/w each rep ) Quaterfinals test 4 2023 (Time) 27-21-15-9 Cal Row Thrusters 95/65 *15 min hard time capRead More
Boulder CrossFit – CrossFit Every Minute on the Minute (2 Rounds for weight) 10 MIN EMOM MIN 1: 10 Touch and Go Power Snatches 115/85/65 (if you cant do touch n go then go LIGHTER) MIN 2: 10 Lateral Barbell Burpees REST 1 min 10 MIN EMOM MIN 1: 10/8 Cal Bike MIN 2: 7...Read More
Boulder CrossFit – CrossFit Deadlift (Strength: Deadlift (15min running clock including warmup) 10×1 (all at 85-90% of 1rm) *rest as needed b/w each rep ) The Pump (Time) 3 Rounds of: 10 Deadlifts 225/125/105 16 Overhead Walking Single Arm DB Lunge (50/35/25) *8 per leg 20 Toes to Bar *no time cap but goal is...Read More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Rope Climbs (10-15 min progressions) WOD: “Active Recovery” Every 4:00minx4 rounds (rest with time in b/w) 10 Bench Press 135/95/65 10 Shuttle Runs (1 rep is 25 feet down and back) just like in the Open 2 Rope Climbs scale to 4 seated rope climbsRead More
Boulder CrossFit – CrossFit Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood)In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereRead More
Boulder CrossFit – CrossFit Push Press (12 min EMOM 2 Push Presses off the rack at 70-75% of 1rm ) Friday Fun (Time) For Time: 100 Air Squats 75 Air Squats 50 Air Squats 25 Air Squats *after each set of air squats do 25 Barbell Strict Presses and 25 Barbell Bent over rowsRead More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Ring Muscle Ups 15-20 min progressions WOD: Death by…. Box Jumps 30/24/20 (rest 3 mins b/w each one) DB Box Step on and Overs 50/35 Do 1 box jump on min 1, 2 on min 2 3 on min 3 and so on until you cant...Read More
