Boulder CrossFit – CrossFit Deadlift 10 MIN EMOM (6 min warmup then) 1 Deadlift all at 75% of 1rm Karen-ish (Time) For time: 150 Wallballs 20/14 *each time you drop or rest (this includes holding the ball) STOP and do 4 Deadlifts 225/125/105 *20 min time capRead more

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Double Unders (10 min progressions) *give members 2 changes at MAX unbroken DU 24 MIN EMOM MIN 1: 50 Double Unders (45 sec practice or 50 singles) MIN 2: :30 sec-:45 sec rig hang MIN 3: 25 ab mat situps MIN 4: :30 sec- :45 sec ring or bar dip hold (in lockout position) Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-UndersRead more

Boulder CrossFit – CrossFit Squat Snatch ( Every 1:30 x 7 rounds (10:30 mins) 2 Squat Snatches (does NOT need to be touch n go) *work up in weight or stick to one weight the whole time or do combo *record last set of 2 ) Down and Up (2 Rounds for reps) 5 MIN AMRAP 50/45 Cal Row *max Overhead Squats with time remaining 95/65/55 REST 2 MINS 5 MIN AMRAP 40/35 Cal Row *max Overhead Squats with time remaining 135/95/65 *score total REPS of OHS *12 min WOD including restRead more

Boulder CrossFit – CrossFit Shuttle It Up (Time) 10 Rounds for time: 50 ft shuttle run (put cones out 25 feet apart and members run down and back 1 time for 50 ft total) 7 Bench Press (135/95/65) *should be done unbroken or close to it. 5 Box Jumps 30/24 2 rope climbs (scale to 2 seated rope climbs) *30 min time capRead more

Boulder CrossFit – CrossFit Squat Clean and Jerk (Strength: Every 1:30 x 7 rounds (10:30 mins) 2 Squat Clean and Jerk (can be split or push) (does NOT need to be touch n go) *work up in weight or stick to one weight the whole time or do combo *record last set of 2 ) Descending Ladder (Time) 30 CTB Pullups 20/17 Cal Bike 10 Bar Facing Burpees 5 Squat Cleans 185/125/105 *should be heavy. NOT touch n go *15 min time capRead more