Boulder CrossFit – CrossFit Carb Up (Time) 40-30-20-10 reps of DB Box Step Ups 50/35/25 24/20 3-3-3-3-3 Deadlifts 315/225/185 *heavy singles *NO time cap expect to take 10-15ish mins Deadlift ( Strength: Deadlift+Box Jump Combo 5 min warmup then 10 MIN EMOM 2 Deadlifts directly into 2 high box jumps 225/185/125 30/24/20 )Read More
Boulder CrossFit – CrossFit Snatch Balance Active Recovery (No Measure) SKILL: Snatch Balance (off the rack) 15ish min progressions Check VIDEO Work up in weight or stick to one weight the whole time WOD: “Active Recovery” Death By x3… Do 3 reps the 1st minute then rest, 6 reps the 2nd min then rest, 9...Read More
Boulder CrossFit – CrossFit Bench Press (5 min warmup then 10 MIN EMOM 5 Bench Press 135/95/65 ) Back and Forth (AMRAP – Rounds and Reps) 15 MIN AMRAP 20 Cal Bike 20 ALT DB Snatches 50/35 *alt arms each repRead More
Boulder CrossFit – CrossFit Front Loaded (Time) For TOTAL time: 50 Thrusters 75/55/45 (big sets of 10-15) *every min starting at 0:00 STOP and do 7 TTB REST 3MINS 25 Thrusters 95/65/55(medium sets of 6-12) *every min starting at GO stop and do 7 TTB *25 time cap (including the 2 min rest) *score is...Read More
Boulder CrossFit – CrossFit Hang Power Clean ( 5 min warmup then all REPS at 80% of 1rep max power clean 10 MIN EMOM 2 Power cleans directly into 2 hang power cleans (goal to do unbroken) ) Power Clean ARM-ageddon (2 Rounds for reps) 6 MIN AMRAP 15 Clean and Jerks 135/95/65 (fast singles)...Read More
Boulder CrossFit – CrossFit Lightweight (Time) 25 min running clock: Part 1: For Time 21-18-15-12-9-6-3 reps of Air Squats Snatches 75/65/55 (Light. Should be close to unbroken each round) Pushups PART 2: For WEIGHT: In the time remaining establish a heavy 1 rep max SNATCH (power or squat) Power Snatch Squat SnatchRead More
Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Bar Muscle Ups (option to work ring muscle ups) *10 min progressions WOD: Every 5:00×5 rounds (NOT for time. Start in any order. REST until 5:00 to start next Rd) 5 Muscle Ups (1-2 min practice) Sled Push (45/25 plate) down and back length of the...Read More
Boulder CrossFit – CrossFit Push Jerk ( Strength: Push Jerks (off rack) 10 min EMOM 2 Push Jerks 185/125/105 ) Pedal to the Metal (Calories) 10 MIN AMRAP 3 rounds of: 50 double unders (50 singles scaled) 10 push jerks 135/85/65 (from ground. 1-3 sets max) *then in the time remaining do MAX CAL bike...Read More
Boulder CrossFit – CrossFit Send It (Time) 30 Rounds of: 4 Box Step Up on and Overs 24/20 and 1 DB 50/35/25 2 Deadlifts 275/195/135 1 wallwalk *30 min time capRead More
