Boulder CrossFit – CrossFit Power Snatch (Strength: Snatch+Overhead Squat complex  10 EMOM 1 Complex= 1 power snatch+2 overhead squat (all at the same weight aprox. 75%-80 of 1rm OHS) ) Overhead Squat Chipper (Time) For Time Cash in: 100 Double Unders 21-18-15-12-9-6-3 reps of Overhead Squats (95/65/55) *keep it light should be close to unbroken each round Box Jumps 24/20 Cash Out: 100 Double Unders NO TIME CAP!Read more

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Turkish Getups Check VIDEO for tips 10-15 min practice WOD: 12 MIN EMOM MIN 1: 12/10 Cal Row MIN 2: 10 Double DB Strict Presses (25/15) REST 1 MIN 12 MIN EMOM MIN 1: 10/8 Cal Bike MIN 2: 8 Bar Facing BurpeesRead more

Boulder CrossFit – CrossFit Power Clean (10 MIN EMOM  1 Clean Complex= 1 power clean+2 hang power cleans (all at the same weight aprox. 75%-80 of 1rm hang power clean) ) Hang Clean Pulls (AMRAP – Rounds and Reps) 14 MIN AMRAP 2 strict hand stand push-ups (scale to 4 HRPU) 4 burpee box jump on and overs 24/20 8 hang power cleans 135/95/65Read more

Boulder CrossFit – CrossFit Twice As Nice (Time) 35 min running clock Part 1: For Time 400M Run 50 Wallballs 400m Run 40 Wallballs 400m Run 30 Wallballs 400m Run 20 Wallballs 400m Run 10 Wallballs Part 2: For Weight If time permits, establish a heavy 1 rep Back Squat (off the rack) *rest as needed b/w part 1 and part 2 Back SquatRead more

Boulder CrossFit – CrossFit Deadlift (10 MIN EMOM 2 Deadlifts ALL at 80% of 1rm (does NOT need to be touch n go) ) Quarterfinals WOD #5 2023 (Time) 21 deadlifts, weight 1 (lightest) 21 chest-to-bar pull-ups 15 deadlifts, weight 2 15 bar muscle-ups 9 deadlifts, weight 3 (heaviest) 9 rope climbs, 15 ft ♀155 lb (70kg), 185 lb (83kg), 205 lb (93kg) ♂225 lb (102kg), 275 lb (125kg), 315 lb (143kg) Time cap: 15 minutesRead more