Boulder CrossFit – CrossFit Squat Clean and Jerk (Squat Clean & Jerk For Load: Every 90 seconds x 10 Sets 1 Squat Clean & Jerk ) “Lock, Stock and Two Smoking Barrels” (Weight) 12:00 EMOM minute 1: *Deadlifts minute 2: 6-8 Strict Handstand Push-Ups Deadlifts: Set 1: 5 Reps @ 70% Set 2: 5 Reps...Read More

Boulder CrossFit – CrossFit Rope Climb (10 minutes on Rope Climb Progression) “The Transporter” (AMRAP – Rounds and Reps) 20 minute AMRAP 3 rounds of: 200m Run 1 Rope Climb 5-10-15 Burpee Pull-Ups Right into 3 rounds of: 400m Run 2 Rope Climbs 20-25-Max Burpee Pull-Ups Rope Climb: 15ft Flow: 200m Run + 1 Rope...Read More

Boulder CrossFit – CrossFit Back Squat (Every 4:00 minutes x 3 Sets Complete 5 Reps @ 70% 3 Reps @ 75% 1 Rep @ 80-85% Rest as needed between 5-3-1 to complete within the 4:00 time frame ) “Crank” (AMRAP – Rounds and Reps) 8:00 AMRAP 20 American Kettlebell Swing 10 Box Jumps 50ft (15m)...Read More

Boulder CrossFit – CrossFit Handstand Walk (15 minute Handstand Walk Skill Session) “A Working Man” (Time) 3 Rounds for Time 30 Toe to Bar 10m Handstand Walk Score = Time Goal Time Domain: 7-11 minutes Time Cap: 15 minutes Finisher (No Measure) 3 Sets: For Quality and Volume – Big Unbroken Set Inverted Rows 12-15...Read More

Boulder CrossFit – CrossFit Squat Snatch (Squat Snatch Complex: 12:00 to Complete 6 Sets 1 Hang Squat Snatch 1 Squat Snatch 1 Hang Squat Snatch 3 Sets @ 70-75% 2 Sets @ 80% 1 Set @ 82%+ ) “Snatch” (Time) For Time 15 Power Snatch 500m Row 15 Power Snatch Load: 135/95lb, 95/65lb Score =...Read More

Boulder CrossFit – CrossFit “Wrecking Ball” (Time) For Time, With a Partner 3 Rounds 400m Run (Together) 15 Power Cleans 10 Wall Walks *All reps are combined between you and your partner Barbell: 205/145lbs, 135/95lbs Wall Walk: 10in From Wall Score = Time Goal: 16-20 minutes Time Cap: 25 minutesRead More

Boulder CrossFit – CrossFit Back Squat (Every 2:00 minutes x 6 Sets Set 1: 5 @ 70% Set 2: 5 @ 70% Set 3: 5 @ 75% Set 4: 5 @ 75% Set 5: 3 @ 80% Set 6: 1 @ 85-90% % is Based on 1RM Back Squat Record Each Working Weight ) “Little...Read More

Boulder CrossFit – CrossFit Muscle Clean (Every minute, on the minute, for 4 minutes (4 sets): Muscle Clean x 2 reps Build over the course of the 4 sets. (Use this as a warmup & to practice keeping your elbows high as long as possible.)) Squat Clean (Every 2 minutes, for 12 minutes (6 sets):...Read More

Boulder CrossFit – CrossFit “The Bane of you Existence” (AMRAP – Rounds and Reps) 21:00 AMRAP, with a Partner 30 Power Snatch 30 Medball Cleans 30/24 Calorie Row 30 Box Jump (Step Down) Barbell: 75/55lb, 65/45lb Medball: 20/14lb, Box Height: 24/20in Goal: 3+ Rounds Finisher (No Measure) 5 Sets, For Quality 6/6 Front Foot Elevated...Read More

Boulder CrossFit – CrossFit “The Walk of the Penguin” (Time) 5 Rounds for Time 400m Run 20 Single Dumbbell Step-Overs 12 Toe to Bar 4 Wall Walks Dumbbell: 50/35lb, 30/20lb Box Height: 24/20in Goal : 24-30 minutes Time Cap: 32 minutesRead More