Boulder CrossFit – CrossFit Power Clean (Every 90 second, for 9 minutes(6 sets): Power Clean x 2 reps @ 80%) Split Jerk (Every minute, on the minute, for 6 minutes (6 sets): Split Jerk w/ 2 second pause in catch Sets 1-2 = 2 reps @ 70% Sets 3-4 = 2 reps @ 75% Sets...Read More

Boulder CrossFit – CrossFit “Soulmates” (AMRAP – Rounds and Reps) 18:00 AMRAP Alternating Full Rounds with a Partner 9 Sumo Deadlift High Pull 9 Thrusters 9 Pull-Ups Load: 95/65lb, 75/55lb Score = Total Rounds + Reps Goal : 14-18 Rounds Total (7-9 Rounds / Partner) Flow: Athlete number 1 will get into the AMRAP by...Read More

Boulder CrossFit – CrossFit “Time Capsule” (5 Rounds for time) Every 6:00 x 5 Sets 400m Run 300m Row 20 Air Squats 10m Handstand Walk Goal: Sub 5:00 minutes / set Score: Time to complete each set Finisher (No Measure) 4 Sets: For Quality 5/5 Single Leg Lateral Box Jumps :30/:30 Side Plank 1:00 Sorenson...Read More

Boulder CrossFit – CrossFit Power Clean (Every 2:00 x 5 Sets 5 Tng Power Clean Load: @ 65%+ of 1RM Power Clean Building to a Heavy for the Day ) “Hunting Trip” (Time) 3 Rounds For Time 60 Double Unders 15 Deadlifts 12 Hang Power Cleans 9 Shoulder to Overhead Barbell Load: 135/95lb, 95/65lb Goal...Read More

Boulder CrossFit – CrossFit “Solar Flare” (Calories) For Max Calories with a Partner 4 Sets: 4:00 AMRAP 6 Dual Dumbbell Burpee 8 Dual Dumbbell Hang Clean and Jerk 200m Run – Max Calorie *Bike – Rest 2:00 b/t sets- Dumbbells: 50/35lb, 30/20lb Workout Flow: Waterfall Format Goal Calorie Count: Each athlete should aim for 12-18+...Read More

Boulder CrossFit – CrossFit Gymnastics Specific Progressions (10-15 minutes) (No Measure) Toes to Bar Chest to Bar Bar Muscle Up “Blackhole” (Time) 3 Rounds 12 Box Jumps (Step Down) 12 Front Squats 12 Toes to Bar -rest 1:30- 2 Rounds 15 Box Jumps (Step Down) 15 Front Squats 15 Chest to Bar Pull-Ups -rest 1:30-...Read More

Boulder CrossFit – CrossFit “Singularity” (No Measure) 40:00 EMOM minute 1: 15/12 Calorie Row minute 2: 3 Wall Walks minute 3: 6 Shuttle Run minute 4: 3 Power Cleans Barbell: 225/155lb, 185/125lb Shuttle Run = 25ft / 7.5m Out and Back Goal: Each movement should be completed in 40-50 seconds , leaving time to recover...Read More

Boulder CrossFit – CrossFit Bench Press (Take 10 minutes to Establish a 10 Rep Max) “Event Horison” (Time) Every 4:00 x 4 Sets 20 GHD Sit-Ups 15/10 Ring Dips 15 Dual Kettlebell Deadlifts 100ft Dual Kettlebell Farmers Carry Kettlebells: 53/35lb, 44/26lb Score = Slowest Time / Set Finisher (No Measure) For Quality: 5 Sets 10...Read More

Boulder CrossFit – CrossFit “Sticky Gecko” (Time) 4 Rounds for Time, With a Partner 400m Medball Run 50 Partner Wall Balls 50 American Kettlebell Swings Medball: 20/14lb, 10/9ft Kettlebell: 53/35lb, 44/26lb Score: For Time Goal Time Domain : 20-25 minutes Cap : 28:00 Finisher (No Measure) 5 Sets: For Quality 50ft (15m) Sled Push, For...Read More

Boulder CrossFit – CrossFit “Chickenrat” (Time) Part A) 0:00-10:00 For Time: 1-2-3-4-5-6-7-8-9-10 Push Jerk Box Jump Overs Barbell: 135/95lb, 95/65lb Box Height : 24/20in Part B) 10:00-20:00 Establish a 1RM Split Jerk (From the Rack) Time Domain for Conditioning: 5-7 minutes Time Cap: 10 minutes Score for Part A) Time Score for Part B) Load...Read More