Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Double Unders (10 min progressions) *give members 2 changes at MAX unbroken DU 24 MIN EMOM MIN 1: 50 Double Unders (45 sec practice or 50 singles) MIN 2: :30 sec-:45 sec rig hang MIN 3: 25 ab mat situps MIN 4: :30 sec- :45 sec...Read More
Boulder CrossFit – CrossFit Squat Snatch ( Every 1:30 x 7 rounds (10:30 mins) 2 Squat Snatches (does NOT need to be touch n go) *work up in weight or stick to one weight the whole time or do combo *record last set of 2 ) Down and Up (2 Rounds for reps) 5 MIN...Read More
Boulder CrossFit – CrossFit Shuttle It Up (Time) 10 Rounds for time: 50 ft shuttle run (put cones out 25 feet apart and members run down and back 1 time for 50 ft total) 7 Bench Press (135/95/65) *should be done unbroken or close to it. 5 Box Jumps 30/24 2 rope climbs (scale to...Read More
Boulder CrossFit – CrossFit Squat Clean and Jerk (Strength: Every 1:30 x 7 rounds (10:30 mins) 2 Squat Clean and Jerk (can be split or push) (does NOT need to be touch n go) *work up in weight or stick to one weight the whole time or do combo *record last set of 2 )...Read More
Boulder CrossFit – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear...Read More
Boulder CrossFit – CrossFit Shoulder Press (1 REP MAX DAY! 15 MINS! ) Hold On (Time) For Time: 21-15-9 TTB Wallballs 20/14 Cal Row *12 min time cap *cashout time permittingRead More
Boulder CrossFit – CrossFit The Triplet (3 Rounds for reps) 3 MIN AMRAP 25 Pushups 25 Deadlifts 165/115/105 *max Double Unders with time remaining REST 1 MIN 3 MIN AMRAP 25 Double Unders 25 Pushups *max Deadlifts with time remaining 165/115/105 REST 1 MIN 3 MIN AMRAP 25 Double Unders 25 Deadlifts 165/115/105 *max pushups...Read More
Boulder CrossFit – CrossFit On Repeat (6 Rounds for time) Every 4:00 min complete the following x 6 Rounds (rest with the time remaining in the 4:00 min) 8 Clean and Jerks 135/95/65 (quick singles) 8 Cal Bike 8 Bar Facing Burpees *score is your total accumulated time across all 6 rounds (don’t include the...Read More
Boulder CrossFit – CrossFit Back Squat (1 REP MAX DAY! ) Can’t Walk (AMRAP – Rounds and Reps) 10 MIN AMRAP 25 Air Squats 10 DB Box Step Ups (50/35/25) (24/20)Read More
