Boulder CrossFit – CrossFit Active Recovery Skill: Rope Climbs (10 min progressions) 24 MIN EMOM MIN 1: 2 Rope Climbs or:40 sec practice MIN 2: Sled push down and back (length of long rig approx 45 feet) MIN 3: 20 DB Push Jerks (switch every 10 reps) 50/35 MIN 4: REST the full minute *start...Read More

Boulder CrossFit – CrossFit Short and Sweet (AMRAP – Rounds and Reps) 7 MIN AMRAP 14 Alt. DB Snatches (50/35) 14/12 Cal Bike Overhead Squat Hang Power SnatchRead More

Boulder CrossFit – CrossFit Dont Hate Me (Time) For time: 150 Burpee Pullups *every 5:00min STOP and do a 200m run starting at 0:00 *NO time cap but goal is sub 25 mins Row it Out (Time) 1000m ROWRead More

Boulder CrossFit – CrossFit Hang Power Clean Front Squat Quadzilla (Time) For Time: 30-20-10-10-20-30 Wallballs 20/14 TTB *15 min SOFT time capRead More

Boulder CrossFit – CrossFit 10th YEAR ANNIVERSARY WOD/PARTY 10AM CLASS ONLY (No Measure) WOD FROM 10-11:30AM PARTY 12:30-3ISHRead More

Boulder CrossFit – CrossFit Push Jerk (Strength: Push Jerk+TTB combo 10 MIN EMOM 2 push jerks (off rack) directly into 2 TTB 135/95/65) Death by…HSPU (AMRAP – Rounds and Reps) Same as above. Scale down to hand release pushups for beginners Death by…CTB Pullups (AMRAP – Rounds and Reps) Do 1 CTB pullup in the...Read More

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Hand Stand Walks (10 min progressions) WOD: “Active Recovery” Every 6:30min for 4 rounds 25 foot handstand walk or 1 min practice 20 Cal Row 25 Ab mat situps or 15 GHD 20 Over the Shoulder Ball Toss (40/30) *NOT for time *Rest with the remaining...Read More

Boulder CrossFit – CrossFit Deadlift ON and OFF (3 Rounds for reps) 3 Rounds for max REPS 1 Round= 1 min of Deadlifts 225/155/105 REST 1 MIN 1 min of Double Unders REST 1 MIN 1 min of Cal Bike REST 1 MIN *Score total accumulated REPS across the 3 rounds *18 MIN WOD with...Read More

Boulder CrossFit – CrossFit Take Your Time (15 Rounds for time) 25 MIN RUNNING CLOCK Part 1: For Time 15 Rounds: 5 Box Jumps 24/20 3 Lateral Barbell Burpees 1 Power Snatch 135/95/65 Part 2: For weight If time permits establish a 1rm Snatch (can be power or squat) Squat Snatch Power SnatchRead More

Boulder CrossFit – CrossFit Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereRead More