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
Boulder CrossFit – CrossFit Back Squat Metcon (Time) WOD: “Time and Reps” 10 min running clock Part 1: 3 Rounds for time: 10 Single Arm Devil Press (switch every 5 reps) 50/35 5 Back Squats (off the rack) 75% of 1rm Part 2: *max burpees with time remaining *score is for time and for reps...Read More
Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Double Unders (10-15 min practice) WOD: “Active Recovery” 24 MIN EMOM MIN 1: 30 Double Unders (or :30 sec practice or 50 singles) MIN 2: 7-10 TTB MIN 3: 200m run MIN 4: 15-20 PushupsRead More
Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) 4 rounds x 5 MIN AMRAPS 15/12 Cal Bike 12 Box Jumps 24/20 *max power clean and jerks with time remaining *rest 1:30 b/w rounds Rd 1: 95/65/55 Rd 2: 135/95/75 Rd 3: 155/105/95 Rd 4: 185/125/105 *score is TOTAL reps on clean/jerksRead More
