Boulder CrossFit – CrossFit Shoulder Press (Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+) Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# *35 min time cap – Beginner: 30-35 minutes – Intermediate: 24-30 minutes – Advanced: 19-23 minutes – Elite: sub 18 minutesRead more

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Turkish Getups (10 min progressions) WOD: “Active Recovery” 24 MIN EMOM MIN 1: 5 Turkish getups (switch arms every new round) MIN 2: 10 TTB MIN 3: 10-15 hand-release pushups MIN 4: 12 Cal RowRead more

Boulder CrossFit – CrossFit Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here– 9 min hard time cap – Beginner: 7-9 minutes – Intermediate: 6-7 minutes – Advanced: 4-6 minutes – Elite:Read more

Boulder CrossFit – CrossFit Lightweight (Time) 8 Rounds: 8 Cal Bike 5 Hang Power Snatches 95/65/55 (should be done unbroken) 35 Double Unders 1 rope climb *30 min time cap *athlete can do this WOD in any order they want *Cashout coach choice (time permitting)Read more

Boulder CrossFit – CrossFit Back Squat (Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ ) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups – 9 min hard time cap – Beginner: 7-9 minutes – Intermediate: 6-7 minutes – Advanced: 4-6 minutes – Elite: sub 3 minutesRead more