WOD – Page 68 – Boulder CrossFit

CrossFit Open 12.3

June 17, 2021SiteplicityWOD0

Strength: Push Press Complex 12 mins work to a heavy complex 2 strict presses 1 push press WOD: 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar

Work, Rest, Repeat

June 16, 2021SiteplicityWOD0

Skill: HSPU spend 10-15 mins on progressions WOD: 20 MIN EMOM MIN 1: 6 HSPU MIN 2: 50 Double Unders or 75 singles MIN 3: 10 Deadlifts (185/125/105) MIN 4: 200m Run

PART 1 – 0:00-25:00 5 Rounds x 3min AMRAPS 25 Air Squats 10 Pullups 5 Burpees Max Squat Snatches with time remaining in the 3 mins (135/95/65) *Rest 2 Minutes Between Rounds * Score = number of Squat Snatches each round REPS *From 25:00-28:00 Recover PART 2:(28:00-33:00) 5:00 mins to build to a heavy 1 SQUAT...

Down to Clown

June 14, 2021SiteplicityWOD0

WOD: For time 500/400m/300m Row 21 Power Cleans (135/95/65) 21 Push Jerks (135/95/65) 500/400m Row 15 Power Cleans (135/95/65) 15 Push Jerks (135/95/65) 500/400m/300m Row 9 Power Cleans (135/95/65) 9 Push Jerks (135/95/65) CASHOUT: 3 rounds not for time (allow 10 mins to finish) 15 toe touches to rig lying down 30 bicycles

Front Loaded

June 13, 2021SiteplicityWOD0

Strength: Front Squat (12 mins to find a heavy single) WOD: 21-18-15-12-9: Front Squats (115/85/65) Pushups KB Swings (53/35/26)

Saturday June 12th 2021

June 11, 2021SiteplicityWOD0

COACH CHOICE JUST SHOW UP

Mary

June 10, 2021SiteplicityWOD0

Skill: Pistol Squats WOD: 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

Lets Run

June 9, 2021SiteplicityWOD0

WOD: 800M RUN FOR TIME Wait till everyone is done then… 5 Rounds NOT for Time 23 min running clock 10 Bench Press (135/95/65) 10 High Box Jumps 30/24/20 1 min low plank hold Start on any station. Doesn’t have to go in this order.

Frank The Tank

June 8, 2021SiteplicityWOD0

WOD: 5 MIN AMRAP : Buy-In: 40 Wall Ball Shots 12 Deadlifts (185/135/125) 12 Lateral Barbell Burpees [Rest 5:00] 5 MIN AMRAP : Buy-In: 30 Wall Ball Shots 9 Deadlifts (225/155/135) 9 Lateral Barbell Burpees [Rest 5:00] 5 MIN AMRAP : Buy-In: 20 Wall Ball Shots 6 Deadlifts (275/185/155) 6 Lateral Barbell Burpees

Meet The Press

June 7, 2021SiteplicityWOD0

WOD: For Time: 400/300/250m Row 21 Toes to Bar 9 Strict Presses (95/65/55) Rest 2 mins For Time: 400/300/250m Row 15 Toes to Bar 15 Push Presses (115/75/65) Rest 2 mins For Time 400/300/250m Row 9 Toes to Bar 21 Push Jerks (135/95/65)

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