Boulder CrossFit – CrossFit Bench Press (15 min find a new 1 rep max) Day Before Murph (Time) For time: 2000m Row Every 2 mins STOP and do 12 ab mat situps *no time cap *if you finish early foam roll, stretch and mobilize for tomorrow!Read more

Boulder CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click herePOTLUCK TO FOLLOW. BRING A DISH TO SHARE! FRIENDS/FAMILY WELCOME FREE!Read more

Boulder CrossFit – CrossFit Saturday May 20th 2023 COACH CHOICE! JUST SHOW UP!Read more

Boulder CrossFit – CrossFit Back Squat (Strength: Back Squat 8 min warmup then… 12 MIN EMOM 1 Back Squat (90% of 1rm) should be heavy! ) Time CAP (Time) For Time: 60 Wallballs 20/14 30 DB Alt. Snatches 50/35/25 15 Rope Climbs (scale to 15 seated rope climbs) *15 min HARD cap. *if you dont finish then score is total REPS *partion reps however you want. Ex: 3 rounds of 20 wbs, 10 DB Snatches and 5 rope climbs OR do as written:)Read more

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Turkish Getups (15 min practice) WOD: “Active Recovery” 15 MIN EMOM MIN 1: 15 Ab Mat Situps (option for 10 GHD) MIN 2: 2 turkish getups per arm (use DB or KB) MIN 3: 10 Barbell Strict Press Cashout: Coach Choice TABATA style 8 rounds of 20 sec on 10 sec off (4 mins)Read more