Boulder CrossFit – CrossFit Squat Clean and Jerk (Every 3:00 x 5 Sets 1 Hang Squat Clean 1 Squat Clean 2 Jerks Start @ 75% and Build to a Heavy for the Day This complex is meant to be done unbroken ) “Chrono Shift” (AMRAP – Rounds and Reps) 10:00 AMRAP 30 Wall Balls 10/10...Read More

Boulder CrossFit – CrossFit “Echos Of Earth” (Time) Every 8:00 x 3 Sets 15 Bar Facing Burpees 5 Power Snatch @ 70% 4 Power Snatch @ 75% 3 Power Snatch @ 80% % is Based on 1RM Power Snatch Goal: 4:00–5:30 per set Score: Sum of all working time Stimulus : Sprint intensity, barbell stamina,...Read More

Boulder CrossFit – CrossFit Never Go Back (Time) For Time, with a Partner 400m Run 60 Handstand Push-Ups 60 Wall Balls 400m Run 80 Alternating Dumbbell Snatch 80 Wall Balls 400m Run 10 Wall Walks 100 Wall Balls *Run Together, Split the other Workloads Dumbbell: 50/35lb, 30/20lb Wall Ball: 20/14lb Goal: 20-26 minutes Time Cap:...Read More

Boulder CrossFit – CrossFit Deadlift (Every 3:00 x 6 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 75% Set 4: 3 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 90%+ ) “The Sentinel” (Time) For Time 21-15-9 Calorie Row...Read More

Boulder CrossFit – CrossFit “Make Me” (AMRAP – Rounds and Reps) 12:00 AMRAP 50 Double Unders 10 Push Press 5 Bar Muscle-Ups Load: 95/65lb, 65/45lb Goal: 6+ Rounds Score: Rounds and Reps Finisher (No Measure) 4 Sets: For Quality 10-12 Ring Rows 4-6 Ring Dips or 8-10 Ring Push-Ups :20-:30 Dual Kettlebell Overhead HoldRead More

Boulder CrossFit – CrossFit Squat Snatch (Snatch Complex Every 2:00 x 5 Sets Squat Snatch Hang Squat Snatch Squat Snatch 1 Set @ 75% 2 Sets @ 80% 1 Set @ 85% 1 Set @ 85%+ ) Back Squat (Every 3:00 x 6 Sets Set 1: 5 Reps @ 80% Set 2: 3 Reps @...Read More

Boulder CrossFit – CrossFit “If You Ain’t First, You’re Last” (Time) For Time: 60 Toe to Bar 20 Bar Facing Burpees 60/45 Calorie Echo Bike 20 Bar Facing Burpees 60 Power Snatch 20 Bar Facing Burpees 60 Push Press Barbell: 75/55lb, 65/45lb Time Domain: 18-22min Time Cap: 25min Finisher (No Measure) Part A) 4 Sets:...Read More

Boulder CrossFit – CrossFit Back Squat (Every 2:30 x 6 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 75% Set 4: 3 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 90%+ % is Based on 1RM Back Squat )...Read More

Boulder CrossFit – CrossFit Shoulder Press (Every 2:00 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 80% Set 3: 1 Rep @ 85% Set 4: 5 Reps @ 75% Set 5: 3 Reps @ 80% Set 6: 1 Rep @ 85% ) “Crepes Are Just Thin pancakes” (No Measure)...Read More

Boulder CrossFit – CrossFit “The Expendables” (Time) 3 Rounds for Time with a Partner 100 Double Unders 80 Abmat Sit-Ups 60 Wall Balls 40/35/30 Calorie *Bike – Wall Ball: 20/14lb, 10/9ft Work can be split anyway you want with your partner to achieve the best overall time M/M, M/F, F/F *40/35/30 Calorie Echo 44/38/33 Calorie...Read More