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 *Option for Burpee Bar Muscle-Ups or Burpee PullupsRead 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 in seconds (if you have 30 reps remaining…12:30). All athletes rest the additional 1:00 between Part 1 & Part 2. -Rest 1:00 b/t Part 1 & Part 2- Part 2: ON A 7:00 RUNNING CLOCK…* Build to Heaviest Complex of: 1 Hang Power Snatch + 1 Power Snatch *Bar can start loaded with the first weight. (Score is Weight) Hang Power Snatch Power SnatchRead 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 Sets- (No Measure)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