Boulder CrossFit – CrossFit Saturday October 6th 2022 (No Measure) COACH CHOICE JUST SHOW UP!Read more

Boulder CrossFit – CrossFit Shoulder Press 12 min (establish a new 1rm) The suggested rep scheme for ALL lifts this week is… Athletes can follow this or work up on how they want 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% 1 at 101% Chippper (Time) For Time: 21 Push Jerks 96/65/55 *should be done unbroken 15/12 Cal Row 9 TTB 2 MIN REST 21 Push Jerks 135/95/65 *should be done in 2-3 max sets 15/12 Cal Row 9 TTB 2 MIN REST 21 Push Jerks 155/105/85  *should be done in 3-4 max sets 15/12 Cal Row 9 TTB *20 min HARD time cap (including rest)Read more

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: Bar Muscle Ups (10-15 min progressions) *option to work ring MU for advanced athletes WOD: Every 5:00 min for 5 Rounds (rest with time remaining b/w rounds) NOT for time 5 Bar MU (or 3 ring MU or 1 min practice) 10 HIGH Box Jumps 30/24/20 20-25 Ab Mat Situps or 10-15 GHD situps 25 Barbell Bench PressRead more

Boulder CrossFit – CrossFit Stop and Go (3 Rounds for reps) Three 3 min AMRAPS (rest 1 min between each) 11 min total 15/12 Cal Bike *Max Lateral Barbell Burpees with time remaining (leave barbells out from deadlifts) 1 MIN REST 15/12 Cal Bike *Max American KB Swings 53/35 with time remaining 1 MIN REST 15/12 Cal Bike *Max Lateral Barbell Burpees with time remaining (leave barbells out from deadlifts) SCORE= TOTAL REPS across all 3 rounds Deadlift (20 min (establish a new 1rm) The suggested rep scheme for ALL lifts this week is… Athletes can follow this or work up on how they want 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% 1 at 101%)Read more

Boulder CrossFit – CrossFit Hang In There (Time) 30 min running clock Part 1: For time: 5 rounds: 12 CTB pull-ups 10 hang power cleans 135/95/65 50 double unders/ 50 singles scaled (250 total) Hang Power Clean (Part 2:  For weight:  In the time remaining establish a heavy 1 rep Hang Power Clean *rest as needed between part 1 and part 2 )Read more