Boulder CrossFit – CrossFit WOD (Time) 4 SETS 400m Run 1:00 DBL KB Front Rack Hold (Athlete Choice) 30 Ab Mat Sit-Ups -Rest 1:00 b/t Sets- (Score is Slowest Set) Front Squat (3×5 Front Squats or Back Squat* *Consider this is a primer for Thurs OLY work. Use Light-Mod weight for all sets. ) Back SquatRead more

Boulder CrossFit – CrossFit Squat Clean (Strength: 25 min running clock 1.) Squat Clean* 1×1(80%) 1×1 (85%) 1×1 (90%) 1×1 (95%) *Based off 1RM Clean & Jerk. 2.) Clean Pulls** 3×2 (110%)) WOD (AMRAP – Rounds and Reps) 2 SETS 5 MIN AMRAP 1 Squat Clean (85% of 1RM C&J) 35 Double Unders -Rest 1:30 b/t Sets- *Start at the beginning of AMRAP. (Score is Lowest Rounds + Reps)Read more

Boulder CrossFit – CrossFit Split Jerk (Strength: 18 min running clock Split Jerk 3×1 (85-95%) *Based off 1RM Clean & Jerk ) WOD (Time) 7 ROUNDS FOR TIME 7 Shoulder to Overhead (135/95) (should be done unbroken) 7 Up-Downs To Target* 7 Chest to Bar Pull-Ups *Ideally target is 6′ above reach. *15 min capRead more

Boulder CrossFit – CrossFit Saturday August 5th (No Measure) Coach choice. Just show up!Read more

Boulder CrossFit – CrossFit Squat Clean (Strength: 25 min running clock 1.) Squat Clean* 1×2 (80%) 1×2 (85%) 3×1 (90%) *Based off 1RM Clean & Jerk. (Score is Weight) -Short Rest b/t P1 & P2- 2.) Clean Pulls** 3×2 (100%) **Based off 1RM Clean & Jerk) WOD (Time) FOR TIME: 30 Toes to Bar 60 Hang Squat Cleans (95/65) 30 Toes to Bar 12 min hard time capRead more