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Siteplicity
Boulder CrossFit – CrossFit Metcon (Time) Skill: Double Unders WOD: For time: 50 Double Unders 50 AB Mat situps 5 Cleans 185/125/105 40 Double Unders 40 AB Mat Situps 4 Cleans 185/125/105 30 Double Unders 30 AB Mat Situps 3 Cleans 185/125/105 20 Double Unders 20 AB Mat Situps 2 Cleans 185/125/105 10 Double Unders...
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10 min EMOM MIN 1: 200m run MIN 2: 5 strict pull-ups into 5 strict dips on rings or bar Rest 3 mins 10 MIN EMOM MIN 1: 10/8/6 cal row MIN 2: 10 bench press 115/85/65
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WOD: For Time 20 Power Cleans 20 Thrusters 20 Push Press 20 Hang Power Snatches 20 Overhead Squats 20 Front Squats On the Minute: 5 Burpees (do 5 burpees starting at the 1 min mark) *Barbell weight 95/65/55 * 25-minute time cap
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Skill: Muscle Ups WOD: For time 9-15-21 Box Jumps 30/24/20 Ball Slams 40/30/20 Back Squats (95/65/45) *clean weight off the ground and put on back *after each set, do 3 muscle-ups bar or ring for a total of 9
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WOD: 18 MIN AMRAP 40¬†Wallballs (20/14/10) 30/25/20 Calorie Assault Bike 20 Deadlifts (225/155/105) 10 Double Dumbbell Push Presses (50’s/35’s/25’s) 5 Dumbbell Renegade Rows (50’s/35’s/25’s)
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Boulder CrossFit – CrossFit Metcon (Time) JUST SHOW UP!
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Boulder CrossFit – CrossFit Thruster (1×1) Friendly Fran (Time) 3 rounds for time: 21 Thursters¬†115/85/65 21 CTB Pullups
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Hi Members,  Fall has officially arrived! While many of us are getting ready for the holiday season right around the corner and hoping for a better 2021, don’t forget that your fitness should be one of your top priorities. That means trying to get in here at the very least 2-3 times a week.  Recap of September 30k...
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Boulder CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) [Teams of 2] 25 MIN AMRAP 90 Calorie Row 70 Wallballs (20/14/10) 50 Kettlebell Swings (70/53/36) 30 Burpee Box Jumps (24/20/14) * 1 partner works while the other rests * To maintain social distancing in this team workout, you can have each athlete use their...
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Strength: Push Jerk (off the rack) *work to a heavy single WOD: 3 Rounds for time: 25 Toes to Bar 20 Push Jerks (135/95/65) 15/12/9 Calorie Assault Bike
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