Boulder CrossFit – CrossFit Shoulder Press (Strength: Strict Press (15 min running clock) 10.9.8.7.6.5.4.3.2.1 reps Go up in weight or stick to one weight the whole time. Record the last set of 1 ) Pot of Gold (Time) WOD: “Pot of Gold” For time: 3 rounds of: 17 American KB Swings 53/35/26 17 Cal Bike...Read More
Boulder CrossFit – CrossFit Active Recovery (Time) Skill: Bench Press+hand-stand walks supersets Every 2:00minx6 rounds (rest with the time b/w each round) 10 bench press 135/95/65 20 Foot Handstand walk (or :40 sec practice or :40 sec hs hold on wall) WOD: For Time: 80 Toes to Bar (scale to 80 knee raises) *each time...Read More
Boulder CrossFit – CrossFit Front Squat (Strength: 15 min running clock Front Squat pause 3 secs in the hole Work up to a heavy single or stick to one weight ) On and Off (2 Rounds for reps) 5 MIN AMRAP 250M ROW 14 Front Squats 135/95/65 Max DB Box Step Ups with time remaining...Read More
Boulder CrossFit – CrossFit Is It Summer Yet (Time) 10 Rounds for time: 200m run 3 clean and jerks 185/125/105 (meant to be done in quick singles) 25 double unders (25 singles scaled) *25 min soft time capRead More
Boulder CrossFit – CrossFit Snatch (Strength: 15 min running clock 1 snatch deadlift+1 squat snatch *work up in weight or stick to one weight (don’t drop barbell b/w lifts) ) Amanda-ish (Time) For time: 12-9-7 reps of Bar Muscle Ups (scale to CTB Pullups) Squat Snatches 135/95/65 Bar Facing Burpees 15 min soft time capRead More
Boulder CrossFit – CrossFit Clean (10 min EMOM 1 power clean at 85-90% of 1rm spend 8-10 mins warming up ) 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 a total of 5 cyclesPick up where you left off during...Read More
Boulder CrossFit – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Active Recovery (No Measure) Every 5:00 min complete the following x 4 rounds :45 sec rig or ring hang :45 sec barbell hold overhead 45/35 :45 sec matador holds in lockout position :45 sec hollow rock holds *20 min WODRead More
Boulder CrossFit – CrossFit Back Squat (10 min EMOM spend 8-10 mins warning up then… 1 Back Squat (all at 85-90% of 1rm) ) Let’s gooo (Time) 3 Rounds of: 12 deadlifts (bodyweight) 21 box jumps 24/20 *12 min time capRead More
Boulder CrossFit – CrossFit Olympic Gymnast (No Measure) 8 MIN EMOM MIN 1: 10 CTB Pullups MIN 2: 12/10 Cal Bike Rest 2 mins 8 MIN EMOM MIN 1: 2 rope climbs MIN 2: 20 Foot Handstand walk (or :40 sec practice or :40 sec hs hold on wall) Rest 2 mins 8 MIN EMOM...Read More
