Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) For Time: 10.9.8.7.6.5.4.3.2.1 reps of Cal Row Push Press 115/85/65 Cal Bike *Push Presses should be done UNBROKEN *15 min time capRead more

Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Kipping TTB (10 min progressions) WOD: “Active Recovery” 5 rounds NOT for time: 20-25 mins to complete 25 Air Squats 12 Kipping TTB 10 Forward lunges with barbell on the back (each step forward is 1 rep. must alt. legs) *Rest 1-2 min b/w roundsRead more

Boulder CrossFit – CrossFit Power Snatch Metcon (AMRAP – Reps) 4 MIN AMRAP Buy in: 15 Burpee Box Jump On and Overs 24/20 *with time remaining do max power snatches 96/65/55 3 min BREAK 4 MIN AMRAP Buy in: 15 Burpee Box Jump On and Overs 24/20 *with time remaining do max power snatches 135/95/65 *Score is total REPS on SnatchRead more

Boulder CrossFit – CrossFit Metcon (Time) For Time: 800m run 55 Double DB Deadlifts 50/35/25 800m run 55 Double DB Bench Press 50/35/25 800m run 55 Double DB Hang Power Cleans 50/35/25 800m run *run should be done in 5 mins or less *DB weight should be done in 7-10 unbroken reps each set. *if short on DBS, stager so some start on the DBS instead of the run or SHARE * 35 min HARD time capRead more

Boulder CrossFit – CrossFit Front Squat Metcon (AMRAP – Rounds and Reps) 11 MIN AMRAP 30 DU (Scaled is 30 singles) 1 Thruster 95/65/55 30 DU 2 Thrusters 95/65/55 ….continue to add 1 Thruster each new Rd *score is total rounds and reps *1 Rd= All thrusters and ALL DU completedRead more