Boulder CrossFit – CrossFit Front Squat Metcon (AMRAP – Reps) “Going Nowhere” 3 MIN AMRAP 25 Lateral Barbell Burpees *max front squats with time remaining 155/105/95 rest 3 min 3 MIN AMRAP 25 Lateral Barbell Burpees *max front squats with time remaining 135/95/65 rest 3 min 3 MIN AMRAP 25 Lateral Barbell Burpees *max front...Read More
Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) WOD: “Murph Prep Week 3” For Time: 1 mile run 10 rounds of 5 Pullups 10 Single Arm Push Jerks (switch arms every 5 reps) 50/35/25 15 Air Squats NO time Cap but the goal is sub 25-30 mins!Read More
Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Kipping/Butterfly Pull-ups (10 min progressions) WOD: “Active Recovery” 24 MIN EMOM MIN 1: 7-10 Kipping or Butterfly Pullups (intermediate members can do CTB butterfly pullups) MIN 2: 6 Burpees MIN 3: 12/10 Cal Row MIN 4: 25 ab mat situpsRead More
Boulder CrossFit – CrossFit Metcon (Time) WOD: “One at a Time” 30 Rounds for time: 5 pushups 3 Box Jumps 24/20 1 Power Snatch 135/95/65 *30 min time capRead More
Boulder CrossFit – CrossFit Back Squat Metcon (Time) For Time: 40 Squat Cleans 135/95/65 (10 min hard time cap) *quick singles all the way throughRead More
Boulder CrossFit – CrossFit Metcon (Time) For Time: 800m run 50 Pullups 75 Pushups 100 Air Squats 800m run *reps must be done unpartitioned. Can NOT break them up *NO time cap but leave 18-25 mins to finishRead More
Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Rope Climbs (10 min progressions) WOD: “Active Recovery” 5 rounds NOT for time (20-25 min to finish) 3 rope climbs or 1:30 practice 10 Bench Press 115/85/65 15 KB Swings 53/35 *start in any order and rest 1-2 mins after each roundRead More
Boulder CrossFit – CrossFit Deadlift Metcon (AMRAP – Rounds and Reps) WOD: “The Trio” 12 MIN AMRAP 15 TTB 12 Push Jerks 135/95/65 9 Cal Row CASHOUT: TABATA TIME 4 min 20 sec on 10 sec off 8 rounds low plank hold, ab mat situpsRead More
