Boulder CrossFit – CrossFit Push Press (Every 2:00 x 5 Sets 7 Reps @ 70% % Based on 1RM Push Press. If the first 2 sets feel good, you may bump percentages slightly for the last 3 sets. Record Working Weight ) “Loki” (Time) 3 Rounds for Time 30/20 Push-Ups 25 American Kettlebell Swings Load: 53/35lb Goal Time Domain: 4:00-7:00 Time Cap: 10:00 Primary Objective: Complete the American Kettlebell Swings in 2 sets or less Secondary Objective: Complete each set of Push-Ups in as close to 1:00 as possible “Optional Accessory” (No Measure) For Quality: 5 Sets 15 Banded Tricep Extensions 10 Chest Supported Dumbbell Rows , Moderate 5/5 Stagger Stance Kettlebell RDL , Moderate Perform the RDLs with a 2s negative each rep.Read more

Boulder CrossFit – CrossFit COACHES CHOICE!!! (No Measure) Just Show Up!!!Read more

Boulder CrossFit – CrossFit Squat Snatch (Squat Snatch Complex Every 2:00 x 5 Sets 1 Segmented Snatch 2 Low Hang Snatch ) Perform @ 75%+ of 1RM Snatch Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches. *Snatches may be done as a Squat Snatch or Power Snatch, whichever allows for the best technique and most viable catching position “I Let Him Go” (Time) For Time 10-8-6-4-2 Strict Handstand Push-Ups Deadlifts *10 Toe to Bar to Finish Each Round Barbell: 275/185lb, 155/105lb % on Deadlift should be no higher than 70% of 1RM Goal Time Domain: 6:00-8:00 Time Cap: 12:00 Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less Secondary Objective: Unbroken Deadlift reps “Optional Accessory” (No Measure) For Quality: 5 Sets 12 Single...Read more

Boulder CrossFit – CrossFit Back Squat (Every 3:00 x 4 Sets 5 Reps @ 75% 5 Reps @ 80% 5 Reps @ 80% 5 Reps @ 85% % Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day. ) “I’ll Be Back” (Calories) 10:00 AMRAP Row for Calories On the 2:00, Starting @ 0:00 10 Chest to Bar Pull-Ups 8 Front Rack Reverse Lunge Barbell: 135/95lb, 95/65lb Barbell suggested loading @ 40% of Front Squat Goal: 150/120 Calories Primary Objective: Complete each set of Chest to Bar Pull-Ups in 2 sets Secondary Objective: Get to the rower with more than 1:00 remaining “Optional Accessory” (No Measure) For Quality 4 Sets 8-10 Feet Elevated Ring Rows 8-10 Deficit Parallette Push-Ups 8/8 Half Kneeling KB Chop and LiftRead more

Boulder CrossFit – CrossFit “Get to the Chopper” (Time) 3 Rounds for Time 800m Run 30 American Kettlebell Swings 30-20-10 Burpee Box Jumps Kettlebell: 53/35lb, 24/16kg Box: 24/20” Goal Time Domain: 20:00-30:00 Time Cap: 35:00 Primary Objective: Complete the workout in under or as close to 30 minutes as possible. Secondary Objective: Maintain a pace on the Burpee Box Jumps that stays consistent from rounds 1-3 with the added goal of finishing fast. “Optional Accessory” (No Measure) For Quality 5 Sets 100ft (30m) Sandbag Carry, For Load 100ft (30m) Farmers Carry, For Load 30 second Weighted Wall SitRead more