Boulder CrossFit – CrossFit Clean and Jerk (Strength: Clean and Jerks 10 MIN EMOM 7-10 min warmup then.. 3 Power Clean and Jerks (all at about 70-75% of 1rm) ) Hanging Out (AMRAP – Rounds and Reps) 15 MIN AMRAP 2 Bar Muscle Ups (Scale to 2 CTB Pullups or 2 pullups) 4 hand-stand pushups (scale to 4 hand release pushups) 8 DB hang clean and jerks (50/35) switch arms each 4 repsRead more

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: “ Kipping and Butterfly Pullups” 15ish min progressions WOD: “Active Recovery” 1 min double DB holds (50/35) :30 sec rest 1 min front rack holds 135/95 (rack barbell to front rack position and hold. Core work!) :30 sec rest 1 min plate hold overhead 45/25 :30 sec rest 10 kipping or butterfly pullups or :30 practice (get everyone away from the rings and on the rig) :30 sec rest *Each round lasts 5:30 including rest *Repeat 4 full rounds for a total time of 22 minsRead more

Boulder CrossFit – CrossFit Back Squat (Strength: Back Squat (7-10 min warmup) 10 min EMOM 3 Back Squats all at 70-75% of 1rm ) Life Alert (3 Rounds for reps) 4 MIN AMRAP : 21/18 Calorie Row 21 Toes to Bar 21 Back Squats (95/65/55) Rest 2 Minutes 4 MIN AMRAP : 15/12 Calorie Row 15 Toes to Bar 15 Back Squats (115/85/75) Rest 2 Minutes 4 MIN AMRAP : 9/6 Calorie Row 9 Toes to Bar 9 Back Squats (135/95/85) *16 min WOD *Score total REPS aross all 3 rounds *must clean barbell off ground and put weight on backRead more

Boulder CrossFit – CrossFit The Lucky 3’s (Time) 30 min running clock Part 1: For Time: 80-60-40-20-10 Double Unders 40-30-20-10-5 Wall Balls (20/14) 25-20-15-10-5 Hang Power Snatches (75/55/45) Part 2: For Weight. If time allows, establish a heavy 1 rep Snatch (can be power or squat). Power Snatch Squat SnatchRead more

Boulder CrossFit – CrossFit Welcome Back (Time) Teams of 2: For Time: 200 Cal Bike 10 Deadlifts 185/125/105 10 Bar Facing Burpees Partner 1: works on bike Partner 2: does the reps Switch once all the reps are done Workout is complete once 200 cal bike is finished Find a partner who will do same weight on the deadlift Deadlifts MUST be done in UNBROKEN.Read more