Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) For Time: 800m Run Then 2 rounds of 25 Pullups 25 Push Presses 95/65 (done in 1-3 sets max) 25 Air Squats 800m Run *NO time cap BUT try to finish in 18-25 minsRead More
Boulder CrossFit – CrossFit Clean Metcon (No Measure) 18 MIN EMOM MIN 1: 5 Power Cleans 155/105/85 (quick singles) MIN 2: 8 Lat. Burpees over barbell MIN 3: 25 ab mat situpsRead More
Boulder CrossFit – CrossFit Deadlift Metcon (Time) WOD: 10 Rounds for Time: 12 WallBalls 20/14 3 Deadlifts 315/225 *HEAVY! Should be done in singles. NOT touch and go . *15 min time capRead More
Boulder CrossFit – CrossFit Snatch Metcon (AMRAP – Reps) 5 MIN AMRAP 30/25 Cal Row *max power snatches with time remaining 135/95/65 (done in quick singles) Rest 5 mins 5 MIN AMRAP 30/25 Cal Bike *max power snatches with time remaining 135/95/65 (done in quick singles) *score is total REPS of snatches completedRead More
Boulder CrossFit – CrossFit Back Squat Metcon (Time) For Time: 21-15-9 Front Squats 115/85/65 Pushups Back Squats 115/85/65 *barbell must be cleaned. reps should be unbroken on the back squat and broken 1-3 times for the front squat portion. *15 min time capRead More
Strength: Strict Press 12 min continuous clock. Spend 5 min warming up to that weight and then 10 mins completing all sets. Record only the last set of max reps. Set 1: 3 at 70% Set 2: 3 at 80% Set 3: 3 at 90%+ WOD: Every 3:00 min. for 6 rounds 25 Air Squats...Read More
Skill: Double Unders (10 min progressions) WOD: 4 Rounds NOT for time 50 Double Unders or: 45-sec practice or 125 singles 15 seated DB Arnold presses (per arm) 35/25lb 15 DB bent over rows (per arm) 35/25 12/10 Cal Bike *start in any order. rest 1-2 mins after each rd.Read More
Strength: Deadlift 15 min continuous clock. Spend 5 min warming up to that weight and then 10 mins completing all sets. Record only the last set of max reps. Set 1: 3 at 70% Set 2: 3 at 80% Set 3: 3 at 90%+ WOD: 14 MIN AMRAP 21 TTB 15 Bar Facing Burpees 9...Read More
