Boulder CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 16 MIN AMRAP 10 Deadlifts 185/125/105 20 Wallballs 20/14 10 Cal Row DeadliftRead more

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 (20-25 mins to finish) 6 Muscle Ups (bar or ring) 1-2 min of practice 10 Cal Bike 10 Bench Press 115/85/65Read more

Boulder CrossFit – CrossFit Clean and Jerk Metcon (Time) WOD: “The Classics” For Time: 15-12-9 reps of Squat Cleans 115/85/65 Bar Facing Burpees Push Jerks 115/85/65 *15 min time cap *weight should be done in 2-3 sets maxRead more

Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) “Five Minute Major” 5 MIN AMRAP Buy-in: 100 Double Unders (100 singles scaled) Max REPS with time remaining 10 TTB 10 DB Box Step Ups (50/35/25) (24/20) 5 MIN REST 5 MIN AMRAP Buy-in: 100 Double Unders (100 singles scaled) Max REPS with time remaining 10 TTB 10 Box Jumps 24/20 5 MIN REST 5 MIN AMRAP Buy-in: 100 Double Unders (100 singles scaled) Max REPS with time remaining 10 TTB 10 DB Box Step Ups (50/35/25) Score= TOTAL accumulated repsRead more

Boulder CrossFit – CrossFit Metcon (No Measure) “The Day Before Murph” WOD 1: 50 Box Jumps for time 24/20 WOD 2: 2000m row for time WOD 3: 50 Ab Mat Situps for time 24/20 *Do in any order you want. *Rest at least 5 min b/w each one *score each one on their ow Metcon (Time) WOD 1: 50 Box Jumps for time 24/20 2k Row (Time) WOD 2: 2000m row for time Metcon (Time) WOD 3: 50 Ab Mat Situps for time 24/20Read more