Boulder CrossFit – CrossFit Overhead Squat (3×6* Overhead Squats or Front Squats *Build to a Moderate-Heavy weight and stay at that weight across all sets) Front Squat WOD (AMRAP – Reps) EMOM x 16 MINUTES MIN 1+2 – 250/200m Row + 20 Toes to Bar MIN 3 – Max Overhead Squats (115/75) OR Front Squats 115/75 MIN4-Rest (Score is Total Reps of Overhead Squats)Read more

Boulder CrossFit – CrossFit Saturday Sept 23rd (No Measure) Coach choice! Just show up!Read more

Boulder CrossFit – CrossFit WOD (Time) Skill: 5 MIN EMOM 1 Strict Pull-Up or Dynamic Kip Swing + 1 Pull-Up or Half Pull-Up + 1 Chest to Bar or Pull-Ups WOD: 3 ROUNDS FOR TIME 20 DB Floor Press (50/35) 25 Sit-Ups* 20 Pull-Ups -Into- 2 ROUNDS FOR TIME 20 DB Floor Press 25 Sit-Ups* 15 Chest to Bar Pull-Ups -Into- 1 round for time: 20 DB Floor Press 25 Sit-Ups* 10 Bar Muscle-Ups *Option for 20 GHDs. *25 min capRead more

Boulder CrossFit – CrossFit WOD (AMRAP – Rounds and Reps) Skill: ON AN 8:00RUNNING CLOCK… Practice Jump Rope Skills* *Options: Double Unders Triple Unders Crossover Single Unders WOD: 12 MINUTES EMOM MIN 1+2 – AMRAP of…25 Double Unders** + 15 Russian KB Swings (Athlete Choice, Heavy) + 10 KB Goblet Alt. Lunges MIN 3 – :50 Plank Hold – Rest 1:00- 12 MIN EMOM MIN 1+2 – AMRAP of…25 Double Unders** + 20 Slam Balls (Athlete Choice, Mod) + 15 Slam Ball Squats*** MIN 3 – :25/:25 Side Plank Hold Pick up where you left off. **Option for 15 Crossover Single Unders ***Hold Slam Ball any way. (Score is Total Rounds + Reps)Read more

Boulder CrossFit – CrossFit WOD (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… Max Cal Row Rest 1:00- AMRAP x 5 MINUTES 2-4-6-and so on… Push Press (115/75) Toes to Bar – Rest 1:00- ON A 5:00 RUNNING CLOCK… Max Cal Row Score it total reps Bench Press (Bench Press 15 min clock 3×4 Build to a Heavy weight and stay at that weight across all sets. If you benched last week for the 6s, try to go heavier this week. )Read more