Boulder CrossFit – CrossFit Barbell Heaven (4 Rounds for reps) Every 5:00minx3 rounds 30 Deadlifts 20 Hang Power Cleans *max push jerks with time remaining Rest 2 mins 30 Push Jerks 20 Deadlifts *max hang power cleans with time remaining Rest 2 mins 30 Hang Power Cleans 20 Push Jerks *max deadlifts with time remaining Rest 2 mins Then in 2:00 min do as many Bar Muscle ups as possible (scale to CTB pull-ups) *barbell= 115/85/65 for ALL rounds *score total REPS across all rounds *23 min WOD with restRead more

Boulder CrossFit – CrossFit Squat Snatch ( On the 2:00 x6 rounds (12 total mins) Set 1: 3 reps at 60% Set 2: 3 reps at 65% Set 3: 3 reps at 70% Set 4: 2 rep at 80% Set 5: 1 rep at 85% Set 6: 1 rep at 95% ) Up and Over (Time) 4 Rounds for time: 10 HSPU (scale to 10 HRPU) 9 Snatches 95/65/55 (goal to do touch n go for all reps or 2 sets max. Should be light) 8 Box Jump on and overs 24/20 *15 min capRead more

Boulder CrossFit – CrossFit Saturday Jan 21st (No Measure) coach choice. just show upRead more

Boulder CrossFit – CrossFit Squat Clean (Strength: 20 min running clock Establish a heavy 1 rep SQUAT clean ) Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205# Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish. Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round...Read more

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: GOAT week 1 (prep for CrossFit Open) *pick 1 of the skills from this list to work on for 15-20 mins *ALL these skills have shown up in past CrossFit Open WODS Double Unders HSPU Hand Stand Walks Muscle Ups (bars or rings) Kipping or Butterfly Pullups WOD: Rowing Intervals Every 2:30minx5 rounds (12:30 MIN WOD) Row 500m (rest with the time remaining) goal is to keep split times the same Cahout: TABATA core *coach choice 8 rds 20 sec on 10 sec offRead more