Boulder CrossFit – CrossFit Deadlift (Strength: 12 mins including warmup Deadlift 70%x3 80%x3 90%x3+) WOD (Time) EVERY 5:00 x 5 SETS 200m Run 7 Deadlifts (225/155) 25 Air Squats 200m Run -Rest w/ Time Remaining- (Score is Slowest Set)Read More
Boulder CrossFit – CrossFit Skill (No Measure) 7 MIN EMOM 1 Ring Kip Swing + 1 Hips to Rings + 1 Ring Muscle-Up *Option to perform rig variation for bar-based movements WOD (AMRAP – Rounds and Reps) 13 MIN AMRAP 2 Burpee Ring Muscle-Up 30 Double Unders 6 Shoulder to Overhead (155/105) 30 Double Unders...Read More
Boulder CrossFit – CrossFit Push Press (12 mins including warmup Push Press 70%x3 80%x3 90%x3+) WOD (Time) Part 1: FOR TIME 28-22-16-10 Box Jump Overs (24/20) Pull-Ups Alt. Hang DB Snatches (50/35) *If you finish before 12:00…that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining...Read More
Boulder CrossFit – CrossFit WOD (AMRAP – Reps) 16 MIN EMOM MIN 1&2 – 15/12 Cal Bike MIN 3 – :45 Max American KB Swings 53/36 MIN 4 – :45 Plank Hold (Score is KB Swing Reps) CASHOUT: 2-3 SETS 10 Straight Leg Sit-Ups 20 Alt. V-Ups 30 Alt. Russian Twists -Rest As Needed b/t...Read More
Boulder CrossFit – CrossFit Front Squat (12 mins including warmup Front Squat 70%x3 80%x3 90%x3+) WOD (Time) WOD: 5 Rounds 15/12 Cal Row 15 situps (option for 15 GHDs) 10 Back Squats 115/85 (taken from ground) 1 rope climb *20 min CapRead More
Boulder CrossFit – CrossFit WOD (No Measure) 3 ROUNDS FOR QUALITY NOT FOR TIME: 2:00 Cardio Choice 200m KB/DB Suitcase Carry Athlete Choice, Mod. weight 20 Single KB/ DB Curl Athlete Choice, Mod. weight 1:00 Cardio Choice 100m Single KB/DB Front Rack Carry** 15 KB/DB Pullovers*** *100m out w/ KB in one hand, 100m back...Read More
Boulder CrossFit – CrossFit Front Squat ( Strength: Front Squat 15 min including warmup 5 at 65% 5 at 75% 5+ at 85% Numbers are based off of 90% of 1rm. +means max reps without stopping. ) WOD (AMRAP – Rounds and Reps) 21 MIN AMRAP 100 Double Unders 50 Wall Balls (20/14) 35 Toes...Read More
Boulder CrossFit – CrossFit Deadlift (Wendler Cycle Week 1: Strength: Deadlift 15 min including warmup 5 at 65% 5 at 75% 5+ at 85% Numbers are based off of 90% of 1rm. +means max reps without stopping. ) WOD (AMRAP – Rounds and Reps) 12 MIN AMRAP 200M run 3 Hang Power Cleans 155/105 4...Read More
Boulder CrossFit – CrossFit WOD (Time) ON A 10:00 RUNNING CLOCK… 2 ROUNDS 20/15 Cal Row 20 Back Rack Alt. Lunges (95/65) 6 Bar Muscle-Ups -Rest w/ Time Remaining- ON A 8:00 RUNNING CLOCK… 3 ROUNDS 15/12 Cal Row 12 Back Rack Alt. Lunges 4 Bar Muscle-Ups -Rest w/ Time Remaining- ON A 6:00 RUNNING...Read More
