Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Hand Stand Walks (10 min progressions) 24 MIN EMOM MIN 1: 12/10 Cal Row MIN 2: 25-foot handstand walk (or : 40-sec practice or handstand hold practice) MIN 3: 10 Over the Shoulder Ball Slams 50/40lbs MIN 4: 5-7 Strict PullupsRead More
Boulder CrossFit – CrossFit Snatch (1 Power Snatch into 1 Hang Squat Snatch *work up ) Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.Read More
Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) 7 MIN AMARP 400M Run 20 Box Jumps 24/20 *Max Strict Press with time remaining 75/55/45 Rest 3 MINS 7 MIN AMRAP 400M Run 20 Box Jumps 24/20 *Max Push Press with time remaining 95/65/55 Rest 3 MINS 7 MIN AMRAP 400M Run 20 Box Jumps 24/20 *Max...Read More
Boulder CrossFit – CrossFit Clean (Clean Complex 1 Power Clean into 1 Hang Squat Clea) Metcon (Time) For Time: 9-12-15 Hang Squat Cleans 95/65/55 (light, goal is to not break more than 5-6x) Cal Bike 100 Double Unders/100 singles scaled *15 min time capRead More
Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) Skill: Rope Climbs (10 min progressions) WOD: Every 2 mins x 10 rounds (rest 1 min after each round) 1 rope climb 15 Wallballs 20/14 *max cal row with time remaining *Score is total accumulated reps on rower *use bike if short on rowerRead More
Boulder CrossFit – CrossFit Snatch Metcon (AMRAP – Rounds and Reps) WOD: “The Couplet” 12 MIN AMRAP 12 DB Snatches (must switch arms each rep) 50/35/25 12 HR PushupsRead More
Boulder CrossFit – CrossFit Metcon (Time) 25 Min Continuous Clock… PART 1: For Time: 21-15-9 Clean and Jerk 135/95/65 Lateral Barbell Burpees TTB PART 2: For Weight: In the remaining time establish a heavy clean and jerk *can be squat/power or push/jerk. athletes choice Clean and JerkRead More
Boulder CrossFit – CrossFit Back Squat Metcon (Time) 5 Rounds for Time 12 single arm DB Thrusters 50/35/25 (must switch arms every 6 reps) 8 CTB Pullups 200m run *thrusters should be done unbroken. *20 min hard time capRead More
