Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Bar Muscle Ups (10-15 min progressions) *intermediate athletes can work on ring muscle-ups WOD: “Active Recovery” 5 Rounds NOT for time 6 Muscle Ups (bar or ring) 1-2 min of practice 20 Barbell Strict Presses 20 Barbell Bent Over Rows 20 Cal Row *start in any order you want. rest 1-2 mins b/w rounds.Read more

Boulder CrossFit – CrossFit Back Squat Metcon (AMRAP – Reps) Every 2:30mins (rest 30 secs b/w each round) 12 min total WOD with rest Rd 1: 200m run *max American KB Swings with time remaining 53/35 Rd 2: 200m run *max Double unders with time remaining Rd 3: 200m run *max American KB Swings with time remaining 53/35 Rd 4: 200m run *max Double unders with time remaining *score total REPS across all 4 roundsRead more

Boulder CrossFit – CrossFit Metcon (Time) 25 Min Continuous Clock… PART 1: For Time: 9-15-21 Power Snatch 135/95/65 (should be done in quick singles) Box Jumps 24/20 Hand Release Pushups PART 2: For Weight: In the remaining time establish a heavy Snatch *can be squat/power Snatch. Your choice. SnatchRead more

Boulder CrossFit – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRead more

Boulder CrossFit – CrossFit Metcon (No Measure) COACH CHOICE! JUST SHOW UP!Read more