Boulder CrossFit – CrossFit WOD (AMRAP – Rounds and Reps) WOD: 12 MIN EMOM MIN 1&2 – AMRAP of… 12 Slam Balls (Athlete Choice on weight) + 20 Sit-Ups MIN 3 – 1:00 Cardio Choice (run, bike, row). -Rest 1:00- 12 MIN EMOM MIN 1&2 – AMRAP of…12 KB Russian Swings (Athlete Choice on weight)...Read More

Boulder CrossFit – CrossFit Front Squat (Strength: Front Squat 20 min running clock establish a new 1 rep max! 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%) WOD (AMRAP – Rounds and Reps) ON A 12:00 RUNNING...Read More

Boulder CrossFit – CrossFit Saturday, June 3rd (No Measure) COACH CHOICE. JUST SHOW UPRead More

Boulder CrossFit – CrossFit Gut Reaction (4 Rounds for reps) 4 MIN AMRAP 30 AB Mat Situps (option for 25 GHD) 15 Box Jumps 24/20 *max Deadlifts with time remaining 185/135/115 2 MIN REST 4 MIN AMRAP 30 AB Mat Situps (option for 25 GHD) 15 Box Jumps 24/20 *max Bar Facing Burpees with time...Read More

Boulder CrossFit – CrossFit Split Jerk (Strength: 8 MIN EMOM 2 Split or Push Jerks (off rack) *work up in weight each min or stick to one weight the whole time ) Push Jerk (Strength: 8 MIN EMOM 2 Split or Push Jerks (off rack) *work up in weight each min or stick to one...Read More

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Snatch Progressions (coach choice) Go over positions 10-ish min practice with Barbells only WOD: “Active Recovery” 20 min running clock Running Intervals + Snatch Every 1:30×8 Rounds 200m Run 12 total mins *option for 200m row *in the time remaining establish a heavy 1 rep Snatch...Read More

Boulder CrossFit – CrossFit Front Squat (Strength: 8 MIN EMOM 2 Front Squats off rack *work up in weight each min or stick to one weight the whole time ) The Trio (AMRAP – Rounds and Reps) 14 MIN AMRAP 10 Cal Bike 10 CTB Pullups 10 Wallballs 24/20Read More

Boulder CrossFit – CrossFitRead More

Boulder CrossFit – CrossFit Power Snatch (Strength: Snatch Complex 1 Power Snatch+1 Overhead Squat 6 min warmup then… Every 1:30×6 rounds do 1 complex (work up in weight or stick to 1 the whole time) ) Overhead Squat Overdrive (Time) For Time: 10.9.8.7.6.5.4.3.2.1 reps of Overhead Squats 115/85/75 Burpee Box Jump on and Overs 24/20...Read More

Boulder CrossFit – CrossFit Lock Out (Time) 30 MIN running clock 5 rounds for time: 7 hang power cleans 7 Front Squats 7 push jerks 200m run Barbell 135/95/85 *rest as needed b/w part 1 and part 2 Part 2: For Weight Use the remaining time to establish a 2 rep max JERK (off rack)...Read More