Boulder CrossFit – CrossFit Shoulder Press (Strength: Strict Press (15 min running clock) 10.9.8.7.6.5.4.3.2.1 reps Go up in weight or stick to one weight the whole time. Record the last set of 1 ) Pot of Gold (Time) WOD: “Pot of Gold” For time: 3 rounds of: 17 American KB Swings 53/35/26 17 Cal Bike 17 KB Sumo Deadlift High pulls 53/35/26 *do in any order you want *No time capRead more

Boulder CrossFit – CrossFit Active Recovery (Time) Skill: Bench Press+hand-stand walks supersets Every 2:00minx6 rounds (rest with the time b/w each round) 10 bench press 135/95/65 20 Foot Handstand walk (or :40 sec practice or :40 sec hs hold on wall) WOD: For Time: 80 Toes to Bar (scale to 80 knee raises) *each time you drop do 10 pushups *NO time cap. Finish when you finish. Goal is sub 15 mins.Read more

Boulder CrossFit – CrossFit Front Squat (Strength: 15 min running clock Front Squat pause 3 secs in the hole Work up to a heavy single or stick to one weight ) On and Off (2 Rounds for reps) 5 MIN AMRAP 250M ROW 14 Front Squats 135/95/65 Max DB Box Step Ups with time remaining 50/35/25 24/20 *alt each leg REST 2 MINS 5 MIN AMRAP 250M Row 14 DB Box Step Ups 50/35/25 24/20 *alt each leg *max front squats with time remaining 95/65/55 *score total REPS on step ups and front squatsRead more

Boulder CrossFit – CrossFit Is It Summer Yet (Time) 10 Rounds for time: 200m run 3 clean and jerks 185/125/105 (meant to be done in quick singles) 25 double unders (25 singles scaled) *25 min soft time capRead more

Boulder CrossFit – CrossFit Snatch (Strength: 15 min running clock 1 snatch deadlift+1 squat snatch *work up in weight or stick to one weight (don’t drop barbell b/w lifts) ) Amanda-ish (Time) For time: 12-9-7 reps of Bar Muscle Ups (scale to CTB Pullups) Squat Snatches 135/95/65 Bar Facing Burpees 15 min soft time capRead more