Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Rope Climbs (10 min progressions) WOD: “Active Recovery” 20 MIN EMOM MIN 1: 12/10 Cal Row MIN 2: 2 Rope Climbs or:40 sec practice MIN 3: 7 Double DB Devil Presses 50/35/25 MIN 4: REST the full minuteRead More

Boulder CrossFit – CrossFit Deadlift Metcon (Calories) Strength: Deadlift+Pushup combo 10 MIN EMOM 3 Deadlifts directly into 3 pushups 185/125/105 WOD: “Give Me A Break” 12 MIN AMRAP 80 Overhead Walking Barbell Lunge (press barbell overhead, lockout, and lunge forward. 40 per leg) 25 Deadlifts 225/155/105 *max cal BIKE with time remaining *score is total...Read More

Boulder CrossFit – CrossFit Metcon (Time) WOD: “Two Parter” On a 30 min continuous clock… Part 1: For Time 6 Rounds: 10 Box Jumps 24/20 10 TTB 10 Jerks 115/85/65 (clean off ground then jerk it) *200m run Part 2: In the time remaining find a 1rm jerk (split or push. off the rack) Split...Read More

Boulder CrossFit – CrossFit Back Squat Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 8 CTB Pullups 4 Squat Cleans 185/125/105 (heavy singles)Read More

Boulder CrossFit – CrossFit Metcon (No Measure) COACH CHOICE! JUST SHOW UP!Read More

Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) For Time: 10.9.8.7.6.5.4.3.2.1 reps of Cal Row Push Press 115/85/65 Cal Bike *Push Presses should be done UNBROKEN *15 min time capRead More

Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Kipping TTB (10 min progressions) WOD: “Active Recovery” 5 rounds NOT for time: 20-25 mins to complete 25 Air Squats 12 Kipping TTB 10 Forward lunges with barbell on the back (each step forward is 1 rep. must alt. legs) *Rest 1-2 min b/w roundsRead More

Boulder CrossFit – CrossFit Power Snatch Metcon (AMRAP – Reps) 4 MIN AMRAP Buy in: 15 Burpee Box Jump On and Overs 24/20 *with time remaining do max power snatches 96/65/55 3 min BREAK 4 MIN AMRAP Buy in: 15 Burpee Box Jump On and Overs 24/20 *with time remaining do max power snatches 135/95/65...Read More

Boulder CrossFit – CrossFit Metcon (Time) For Time: 800m run 55 Double DB Deadlifts 50/35/25 800m run 55 Double DB Bench Press 50/35/25 800m run 55 Double DB Hang Power Cleans 50/35/25 800m run *run should be done in 5 mins or less *DB weight should be done in 7-10 unbroken reps each set. *if short on...Read More

Boulder CrossFit – CrossFit Front Squat Metcon (AMRAP – Rounds and Reps) 11 MIN AMRAP 30 DU (Scaled is 30 singles) 1 Thruster 95/65/55 30 DU 2 Thrusters 95/65/55 ….continue to add 1 Thruster each new Rd *score is total rounds and reps *1 Rd= All thrusters and ALL DU completedRead More