Boulder CrossFit – CrossFit Still (6 Rounds for reps) Skill: 5 min EMOM 1-2 Bar Muscle Ups or 2-4 pull-ups (option for CTB pull-ups as well) WOD (6 Rounds for reps) EVERY 2:30 x 6 SETS 30 Slam Balls (Athlete Choice) 20 Slam Ball Alt. Lunges -Max Bar Muscle-Ups w/ Time Remaining- -Rest 1:00 b/t Sets- (Score is Lowest Reps of Bar Muscle-Up) Scale MU to pull-upsRead more

Boulder CrossFit – CrossFit Split Jerk (Strength: Split Jerks 20 min running clock 3×2 at 80-90% of 1rm clean/jerk ) WOD (AMRAP – Rounds and Reps) 16 MIN AMRAP 100m Run 5 Shoulder to Overhead (185/135) 200m Run 10 Shoulder To Overhead (155/105) 400m Run 15 Shoulder To Overhead (135/95) 600m Run 20 Shoulder To Overhead (95/65) 800m Run 25 Shoulder to Overhead (65/45) *If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (65/45). (Score is Total Rounds + Reps)Read more

Boulder CrossFit – CrossFit Squat Snatch (Strength: 25 min running clock Squat Snatch 1×2 (80%) 1×2 (85%) 3×1 (90%) *Based off 1RM Snatch. (Score is Weight) – Short Rest b/t P1 & P2- 2.) Snatch Pulls** 3×2 (100%) **Based off 1RM Snatch. ) WOD (AMRAP – Rounds and Reps) 7 MIN AMRAP 3 Hang Power Snatch (75/55) 7 Overhead Squats 21 Double UndersRead more

Boulder CrossFit – CrossFit Overhead Squat (Strength: 15 min running clock 3×5 Overhead Squats* *Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets. Option for front or back squats) Front Squat Back Squat WOD (Time) For Time: *Cardio Choice Options: pick 1 of the following 250/225 Cal Row 200/175 Cal Bike 200/175 Cal Ski **Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-ups 25 min cap!Read more

Boulder CrossFit – CrossFit Squat Clean (20 min running clock: Squat Clean 1×3 (70%) 1×2 (75%) 3×2 (80%) *Based off 1RM Clean & Jerk.  Short Rest b/t P1 & P2- 2.) Clean Pulls **3×3 (90%) *Based off 1RM Clean & Jerk.) WOD (Time) 3 SETS 3 Reps of Barbell Complex (135/95/65) 60 Double Unders 2 Reps of Barbell Complex 40 Double Unders 1 Rep of Barbell Complex 20 Double Unders -Rest 2:00 b/t Sets- *1 Rep of Barbell Complex: 1 Deadlift + 1 Hang Squat Clean + 1 Squat Clean *20 min cap *Complex needs to be done unbrokenRead more