Boulder CrossFit – CrossFit “Raticate” (Time) Every 3:00 minutes x 10 Sets Station 1: 200m Run 15 Burpees Station 2: 20/16 Calorie Row 5 Wall Walks Goal: Maintain 1:45 – 2:15 / Set Score: Average Time Finisher (No Measure) 3-4 Sets: For Quality 15 Weighted Hip Extensions :30 second Sorenson Hold :15-:30 second GHD Supine...Read More

Boulder CrossFit – CrossFit Snatch (Every minute, on the minute, for 4 minutes (4 sets): Tall Snatch x 2 reps below @ 50%) Hang Snatch (Every 75 seconds, for 10 minutes (8 sets): Hang Snatch Sets 1-2 = 2 reps @ 70% Sets 3-4 = 2 reps @ 74% Sets 5-8 = 1 rep @...Read More

Boulder CrossFit – CrossFit “Keep Away” (Time) Waterfall Teams of 3 5 Rounds for Time 400m Run 30 Abmat Sit-Ups 20 Alternating Dumbbell Snatch Dumbbell Load: 50/35lb, 30/20lb Time Domain: 18:00-25:00 / Per Partner 25:00-32:00 Total Running Time Cap : 35:00 Finisher (No Measure) 5 Sets: For Quality 8/8 Banded Paloff w/ Rotation 3/3 Single...Read More

Boulder CrossFit – CrossFit “Bullet Proof” (AMRAP – Rounds and Reps) For Reps: 16:00 AMRAP 24/19 Calorie Row 15 Thrusters *After each set of thrusters, the athlete will add weight. One bar, change your own weight. Barbells: Men (lbs) – 75-95-115-135-155-185lb.… Women (lbs) – 55-65-75-95-105-125lb… Masters/Teen Men (lbs) – 65- 75-95-115.. Masters/Teen Women (lbs) –...Read More

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Boulder CrossFit – CrossFit “A Hero Can Be Anyone” (Time) 3 Sets: For Time 1000m Row, Combined Directly into.. 8 Alternating Rounds of 5 Pull-Ups 10 Push-Ups 20 Double Unders – Rest 3:00 minutes between sets Score = Total Running Time including rest Goal: 8:00-10:00 / Set Total Running Time: 33:00-36:00 Time Cap: 40:00 Optional...Read More

Boulder CrossFit – CrossFit Squat Snatch (Every 90 seconds x 8 Sets 2 Snatch Pulls, Touch & Go Rest 10 seconds 1 Squat Snatch ) “Climbing To Freedom” (AMRAP – Rounds and Reps) 10:00 AMRAP 12 Wall Balls 8 Deadlifts 4 Box Jumps Wall Ball: 20/14lb Barbell: 225/155lb, 155/105lb Box Height 30/24”, 24/20″ Goal: 6+...Read More

Boulder CrossFit – CrossFit “Feel the Fire” (No Measure) 40:00 EMOM minute 1: 15/11 Calorie Echo, 18/15 Calorie Bike Erg, 16/13 Assault Bike minute 2: 10 Strict Press + 10 second Barbell Overhead Hold minute 3: 12 Single Dumbbell Step-Overs minute 4: 20 GHD Sit-Ups minute 5: Rest Barbell Load: 75/55lb (same for masters and...Read More

Boulder CrossFit – CrossFit Ring Muscle Up (AMRAP – Reps) Gymnastics Skill Session: Spend 10-15 minutes dialing in form and progressions for athletes “Hide the Anger, Practice Smiling in the Mirror” (Time) For Time: Every 3:00 x 5 Sets 50 Double Unders 8/8 Kettlebell Hang Snatch 5/4 Ring Muscle Ups Kettlebell: 53/35lb, 35/18lb Goal: 1:30-2:15/...Read More

Boulder CrossFit – CrossFit Back Squat (Every 3:00 x 5 Sets Set 1: 8 @ 65% Set 2: 8 @ 65% Set 3: 6 @ 70% Set 4: 6 @ 75% Set 5: Max Reps @ 80% ) “Gotham’s Reckoning” (AMRAP – Reps) For Max Reps 4 Sets 1:45 AMRAP 5 Shuttle Runs 15 Goblet...Read More