Boulder CrossFit – CrossFit Bench Press ( *Build to a Moderate weight and stay at that weight across all sets.) WOD (AMRAP – Rounds and Reps) 2 SETS 9 MIN AMARP 15/12 Cal Bike 12 Ab Mat Sit-Ups 9 Push-Ups* *Option for Knee Push-Ups – Rest 2:00 b/t Sets- (Score is Lowest Rounds + Reps)Read more

Boulder CrossFit – CrossFit Clean and Jerk (Strength: ON A 25:00 RUNNING CLOCK…Build to a 1-Rep Clean/Jerk (can be power or squat, push or split)  Suggested warmup 10 at 50%  8 at 60%  6 at 70% 4 at 80%  2 at 85%  1 at 90%  1 at 95%  1 at 101%) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#9 min capRead more

Boulder CrossFit – CrossFit Squat Snatch (Strength: ON A 25:00 RUNNING CLOCK…Build to a 1-Rep Snatch (can be power or squat) Suggested warmup  10 at 50%  8 at 60%  6 at 70% 4 at 80%  2 at 85%  1 at 90%  1 at 95%  1 at 101%) Power Snatch Isabel (Time) For Time: 30 Snatches, 135# / 95#9 min hard time cap on both Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.Read more

Boulder CrossFit – CrossFit Skill (No Measure) 5 MIN EMOM 5-7 Strict Ring Dips or… 5-7 Box Dips WOD (AMRAP – Rounds and Reps) 3 SETS: 7 MIN AMRAP 200m Run 12 DBL DB Front Rack Alt. Lunges (50/35) 9 Ring Dips scale to 9 box dips -Rest 1:30 b/t Sets- *Reset at the beginning of AMRAP. (The score is Lowest Rounds + Reps)Read more

Boulder CrossFit – CrossFit WOD (Time) FOR TIME 150 DB Goblet Alt. Lunges (50/35) 100/80 Cal Bike 50 Single DB Box Step-on and Overs (24/20)** 25 Rope Climbs *Partition Reps and Movements in any order to complete work. **Can hold DB anyway above hips for Step-Overs no time cap but the goal is sub 30 mins!Read more