Boulder CrossFit – CrossFit Overhead Squat (15 MIN running clock 4×4 Overhead Squats *Keep weight Moderate+ same across all sets (option for back squats ONLY if injury prevents OHS) ) Back Squat WOD (Time) 3 ROUNDS FOR TIME Distance Run* 15 KB Deadlifts (70/53) 30 Russian KB Swings 15 KB Goblet Squats *Each round begins with...Read More
Boulder CrossFit – CrossFit Deadlift (20 mins to est a new 1rm The suggested rep scheme for ALL lifts this week is… Athletes can follow this or work up on how they want 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% 1 at...Read More
Boulder CrossFit – CrossFit Overhead Squat (*Keep weight Moderate across all sets. (Score is Weight) 4×6 ) WOD (AMRAP – Rounds and Reps) 15 MIN AMRAP 100m KB Suitcase Carry (53/35) * 15 Russian KB Swings 20 Back Rack Alt. Lunges (115/75) *50m w/ KB in Right Hand, 50m w/ KB in Left HandRead More
Boulder CrossFit – CrossFit Deadlift (Wendler Week 3 Strength: 12 mins including warmup Deadlift 75%x5 85%x3 95%x1+) WOD (AMRAP – Rounds and Reps) 2 SETS: 8 MIN AMRAP 5 Power Cleans (155/105) 10/7 Cal Bike 5 Hang Power Cleans (155/105) 15 Box Jumps 24/20 -Rest 2:00 b/t Sets- *Reset at the beginning of AMRAP each...Read More
Boulder CrossFit – CrossFit Deadlift (Strength: 12 mins including warmup Deadlift 70%x3 80%x3 90%x3+) WOD (Time) EVERY 5:00 x 5 SETS 200m Run 7 Deadlifts (225/155) 25 Air Squats 200m Run -Rest w/ Time Remaining- (Score is Slowest Set)Read More
Boulder CrossFit – CrossFit Skill (No Measure) 7 MIN EMOM 1 Ring Kip Swing + 1 Hips to Rings + 1 Ring Muscle-Up *Option to perform rig variation for bar-based movements WOD (AMRAP – Rounds and Reps) 13 MIN AMRAP 2 Burpee Ring Muscle-Up 30 Double Unders 6 Shoulder to Overhead (155/105) 30 Double Unders...Read More
Boulder CrossFit – CrossFit Push Press (12 mins including warmup Push Press 70%x3 80%x3 90%x3+) WOD (Time) Part 1: FOR TIME 28-22-16-10 Box Jump Overs (24/20) Pull-Ups Alt. Hang DB Snatches (50/35) *If you finish before 12:00…that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining...Read More
Boulder CrossFit – CrossFit WOD (AMRAP – Reps) 16 MIN EMOM MIN 1&2 – 15/12 Cal Bike MIN 3 – :45 Max American KB Swings 53/36 MIN 4 – :45 Plank Hold (Score is KB Swing Reps) CASHOUT: 2-3 SETS 10 Straight Leg Sit-Ups 20 Alt. V-Ups 30 Alt. Russian Twists -Rest As Needed b/t...Read More
Boulder CrossFit – CrossFit Front Squat (12 mins including warmup Front Squat 70%x3 80%x3 90%x3+) WOD (Time) WOD: 5 Rounds 15/12 Cal Row 15 situps (option for 15 GHDs) 10 Back Squats 115/85 (taken from ground) 1 rope climb *20 min CapRead More
