Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: “ Kipping and Butterfly Pullups” 15ish min progressions WOD: “Active Recovery” 1 min double DB holds (50/35) :30 sec rest 1 min front rack holds 135/95 (rack barbell to front rack position and hold. Core work!) :30 sec rest 1 min plate hold overhead 45/25 :30...Read More
Boulder CrossFit – CrossFit Back Squat (Strength: Back Squat (7-10 min warmup) 10 min EMOM 3 Back Squats all at 70-75% of 1rm ) Life Alert (3 Rounds for reps) 4 MIN AMRAP : 21/18 Calorie Row 21 Toes to Bar 21 Back Squats (95/65/55) Rest 2 Minutes 4 MIN AMRAP : 15/12 Calorie Row...Read More
Boulder CrossFit – CrossFit The Lucky 3’s (Time) 30 min running clock Part 1: For Time: 80-60-40-20-10 Double Unders 40-30-20-10-5 Wall Balls (20/14) 25-20-15-10-5 Hang Power Snatches (75/55/45) Part 2: For Weight. If time allows, establish a heavy 1 rep Snatch (can be power or squat). Power Snatch Squat SnatchRead More
Boulder CrossFit – CrossFit Welcome Back (Time) Teams of 2: For Time: 200 Cal Bike 10 Deadlifts 185/125/105 10 Bar Facing Burpees Partner 1: works on bike Partner 2: does the reps Switch once all the reps are done Workout is complete once 200 cal bike is finished Find a partner who will do same...Read More
Boulder CrossFit – CrossFit Power Snatch (Strength: Power Snatch+Overhead Squat 7 min warmup then… Every 1:30×6 Rounds 2 of each (155/105/85) (based off of 75% of 1rm power snatch)) Overhead Squat Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups...Read More
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
