Boulder CrossFit – CrossFit Bench Press ( *Build to a Moderate weight and stay at that weight across all sets.) WOD (AMRAP – Rounds and Reps) 2 SETS 9 MIN AMARP 15/12 Cal Bike 12 Ab Mat Sit-Ups 9 Push-Ups* *Option for Knee Push-Ups – Rest 2:00 b/t Sets- (Score is Lowest Rounds + Reps)Read More

Boulder CrossFit – CrossFit Clean and Jerk (Strength: ON A 25:00 RUNNING CLOCK…Build to a 1-Rep Clean/Jerk (can be power or squat, push or split)  Suggested warmup 10 at 50%  8 at 60%  6 at 70% 4 at 80%  2 at 85%  1 at 90%  1 at 95%  1 at 101%) Grace (Time) For Time: 30 Clean...Read More

Boulder CrossFit – CrossFit Squat Snatch (Strength: ON A 25:00 RUNNING CLOCK…Build to a 1-Rep Snatch (can be power or squat) Suggested warmup  10 at 50%  8 at 60%  6 at 70% 4 at 80%  2 at 85%  1 at 90%  1 at 95%  1 at 101%) Power Snatch Isabel (Time) For Time: 30 Snatches, 135# / 95#9...Read More

Boulder CrossFit – CrossFit Skill (No Measure) 5 MIN EMOM 5-7 Strict Ring Dips or… 5-7 Box Dips WOD (AMRAP – Rounds and Reps) 3 SETS: 7 MIN AMRAP 200m Run 12 DBL DB Front Rack Alt. Lunges (50/35) 9 Ring Dips scale to 9 box dips -Rest 1:30 b/t Sets- *Reset at the beginning...Read More

Boulder CrossFit – CrossFit WOD (Time) FOR TIME 150 DB Goblet Alt. Lunges (50/35) 100/80 Cal Bike 50 Single DB Box Step-on and Overs (24/20)** 25 Rope Climbs *Partition Reps and Movements in any order to complete work. **Can hold DB anyway above hips for Step-Overs no time cap but the goal is sub 30...Read More

Boulder CrossFit – CrossFit WOD (Time) 4 SETS 400m Run 1:00 DBL KB Front Rack Hold (Athlete Choice) 30 Ab Mat Sit-Ups -Rest 1:00 b/t Sets- (Score is Slowest Set) Front Squat (3×5 Front Squats or Back Squat* *Consider this is a primer for Thurs OLY work. Use Light-Mod weight for all sets. ) Back...Read More

Boulder CrossFit – CrossFit Squat Clean (Strength: 25 min running clock 1.) Squat Clean* 1×1(80%) 1×1 (85%) 1×1 (90%) 1×1 (95%) *Based off 1RM Clean & Jerk. 2.) Clean Pulls** 3×2 (110%)) WOD (AMRAP – Rounds and Reps) 2 SETS 5 MIN AMRAP 1 Squat Clean (85% of 1RM C&J) 35 Double Unders -Rest 1:30...Read More

Boulder CrossFit – CrossFit Split Jerk (Strength: 18 min running clock Split Jerk 3×1 (85-95%) *Based off 1RM Clean & Jerk ) WOD (Time) 7 ROUNDS FOR TIME 7 Shoulder to Overhead (135/95) (should be done unbroken) 7 Up-Downs To Target* 7 Chest to Bar Pull-Ups *Ideally target is 6′ above reach. *15 min capRead More

Boulder CrossFit – CrossFit Saturday August 5th (No Measure) Coach choice. Just show up!Read More

Boulder CrossFit – CrossFit Squat Clean (Strength: 25 min running clock 1.) Squat Clean* 1×2 (80%) 1×2 (85%) 3×1 (90%) *Based off 1RM Clean & Jerk. (Score is Weight) -Short Rest b/t P1 & P2- 2.) Clean Pulls** 3×2 (100%) **Based off 1RM Clean & Jerk) WOD (Time) FOR TIME: 30 Toes to Bar 60...Read More