Boulder CrossFit – CrossFit Metcon (No Measure) “The Day Before Murph” WOD 1: 50 Box Jumps for time 24/20 WOD 2: 2000m row for time WOD 3: 50 Ab Mat Situps for time 24/20 *Do in any order you want. *Rest at least 5 min b/w each one *score each one on their ow Metcon...Read More
Boulder CrossFit – CrossFit Metcon (Time) Skill: Double Unders (10 min progressions) WOD: “Ascending” For Time: 10.9.8.7.6.5.4.3.2.1 reps of TTB 25 Double Unders Cal Bike Cashout: TABATA athletes choice but give optionsRead More
Boulder CrossFit – CrossFit Snatch Metcon (AMRAP – Reps) WOD: Every 3:00min for 4 rounds 200m run *max power snatches with time remaining 115/85/65 *score is TOTAL accumulated reps of snatchesRead More
Boulder CrossFit – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereRead More
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
