Boulder CrossFit – CrossFit WOD (AMRAP – Rounds and Reps) WOD: 12 MIN EMOM MIN 1&2 – AMRAP of… 12 Slam Balls (Athlete Choice on weight) + 20 Sit-Ups MIN 3 – 1:00 Cardio Choice (run, bike, row). -Rest 1:00- 12 MIN EMOM MIN 1&2 – AMRAP of…12 KB Russian Swings (Athlete Choice on weight) + 20 Alt. Russian Twists* MIN 3 – 1:00 Cardio Choice *Weight Optional for Twist (Score is Total Rounds + Reps)Read more

Boulder CrossFit – CrossFit Front Squat (Strength: Front Squat 20 min running clock establish a new 1 rep max! Suggested warmup 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101%) WOD (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 800m Run Immediately Into AMRAP in Time Remaining of: 15 Med Ball Cleans (20/14)* 20 Walking Lunges 100M RUN *Squat Clean Only (Score is Rounds + Reps)Read more

Boulder CrossFit – CrossFit Gut Reaction (4 Rounds for reps) 4 MIN AMRAP 30 AB Mat Situps (option for 25 GHD) 15 Box Jumps 24/20 *max Deadlifts with time remaining 185/135/115 2 MIN REST 4 MIN AMRAP 30 AB Mat Situps (option for 25 GHD) 15 Box Jumps 24/20 *max Bar Facing Burpees with time remaining 2 MIN REST 4 MIN AMRAP 30 AB Mat Situps (option for 25 GHD) 15 Box Jumps 24/20 *Max Power Cleans with time remaining 185/135/115 2 MIN REST 4 MIN AMRAP 30 AB Mat Situps (option for 25 GHD) 15 Box Jumps 24/20 *max Bar Facing Burpees with time remaining *22 MIN WOD with rest *Score= total accumulated REPS across all AMRAPSRead more

Boulder CrossFit – CrossFit Split Jerk (Strength: 8 MIN EMOM 2 Split or Push Jerks (off rack) *work up in weight each min or stick to one weight the whole time ) Push Jerk (Strength: 8 MIN EMOM 2 Split or Push Jerks (off rack) *work up in weight each min or stick to one weight the whole time ) Five and Dime (Time) 10 Rounds for time: 8 TTB 6 Push Presses 115/85/65 (should be done unbroken) 25 Double Unders *15 min soft time capRead more

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Snatch Progressions (coach choice) Go over positions 10-ish min practice with Barbells only WOD: “Active Recovery” 20 min running clock Running Intervals + Snatch Every 1:30×8 Rounds 200m Run 12 total mins *option for 200m row *in the time remaining establish a heavy 1 rep Snatch (power or squat) Power Snatch Squat SnatchRead more