Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: “Rowing and Biking Technique” 20 min practice Go over set up, common faults and damper setting/stroke rate For time: Row 2000m Rest 3-5 mins then…. For time: 50 Cal Bike Optional cashout: not for time 100 ab mat sit-ups 2k Row (Time) Max Effort 2k Row...Read More

Boulder CrossFit – CrossFit Back Squat (trength: Back Squat+Front Squat Combo 7 min warmup then… Every 1:30×6 Rounds 2 of each (185/125/105) (based off of 70-75% of 1rm front squat) ) Front Squat The Deadly Duo (Time) 75 AirSquats 5 strictpullups 50 AirSquats 10 strictbullups 25 airsquats 15 strictpullups 15 airsquats 20 strictpullups *15min time...Read More

Boulder CrossFit – CrossFit Shoulder Press (Strength: Strict Press (off rack) 5 min warmup then.. Every 1:30×6 rounds 7 Strict Press (75/55/45) *keep it light. should be done unbroken ) Run it Out (3 Rounds for reps) Every 3:00min x 3 rounds (1 min rest between rounds) 11min total WOD 200m run 10 Push Presses...Read More

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Boulder CrossFit – CrossFit 12 Days of Beastmas (2022 version) (Time) “12 Days of Beastmas” 1 KB Sumo Deadlift HighPull 70/53/35lb 2 Front Squats 135/95/65 3 Power Cleans 135/95/65 4 Bar Facing Burpees 5 HSPU 6 Box Jumps 24/20/16 7 KB Swings 70/53/35 8 Balls Slams 30/20/10 9 TTB 10 OHWPL each leg (45/35/25) 11 Wallballs...Read More

Boulder CrossFit – CrossFit Carb Up (Time) 40-30-20-10 reps of DB Box Step Ups 50/35/25 24/20 3-3-3-3-3 Deadlifts 315/225/185 *heavy singles *NO time cap expect to take 10-15ish mins Deadlift ( Strength: Deadlift+Box Jump Combo 5 min warmup then 10 MIN EMOM 2 Deadlifts directly into 2 high box jumps 225/185/125 30/24/20 )Read More

Boulder CrossFit – CrossFit Snatch Balance Active Recovery (No Measure) SKILL: Snatch Balance (off the rack) 15ish min progressions Check VIDEO Work up in weight or stick to one weight the whole time WOD: “Active Recovery” Death By x3… Do 3 reps the 1st minute then rest, 6 reps the 2nd min then rest, 9...Read More

Boulder CrossFit – CrossFit Bench Press (5 min warmup then 10 MIN EMOM 5 Bench Press 135/95/65 ) Back and Forth (AMRAP – Rounds and Reps) 15 MIN AMRAP 20 Cal Bike 20 ALT DB Snatches 50/35 *alt arms each repRead More

Boulder CrossFit – CrossFit Front Loaded (Time) For TOTAL time: 50 Thrusters 75/55/45 (big sets of 10-15) *every min starting at 0:00 STOP and do 7 TTB REST 3MINS 25 Thrusters 95/65/55(medium sets of 6-12) *every min starting at GO stop and do 7 TTB *25 time cap (including the 2 min rest) *score is...Read More

Boulder CrossFit – CrossFit Hang Power Clean ( 5 min warmup then all REPS at 80% of 1rep max power clean 10 MIN EMOM 2 Power cleans directly into 2 hang power cleans (goal to do unbroken) ) Power Clean ARM-ageddon (2 Rounds for reps) 6 MIN AMRAP 15 Clean and Jerks 135/95/65 (fast singles)...Read More