WOD

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7
Aug

The 8th

Boulder CrossFit – CrossFit

Back Squat

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

8 CTB Pullups

4 Squat Cleans 185/125/105 (heavy singles)

4
Aug

THE Combo

Boulder CrossFit – CrossFit

Shoulder Press

Metcon (Time)

For Time:

10.9.8.7.6.5.4.3.2.1 reps of

Cal Row

Push Press 115/85/65

Cal Bike

*Push Presses should be done UNBROKEN

*15 min time cap

3
Aug

Active Recovery

Boulder CrossFit – CrossFit

Metcon (No Measure)

Skill: Kipping TTB (10 min progressions)

WOD: “Active Recovery”

5 rounds NOT for time: 20-25 mins to complete

25 Air Squats

12 Kipping TTB

10 Forward lunges with barbell on the back (each step forward is 1 rep. must alt. legs)

*Rest 1-2 min b/w rounds

2
Aug

Mini Sprints

Boulder CrossFit – CrossFit

Power Snatch

Metcon (AMRAP – Reps)

4 MIN AMRAP

Buy in: 15 Burpee Box Jump On and Overs 24/20

*with time remaining do max power snatches 96/65/55

3 min BREAK

4 MIN AMRAP

Buy in: 15 Burpee Box Jump On and Overs 24/20

*with time remaining do max power snatches 135/95/65

*Score is total REPS on Snatch

1
Aug

Marathon…not a sprint!

Boulder CrossFit – CrossFit

Metcon (Time)

For Time:

800m run

55 Double DB Deadlifts 50/35/25

800m run

55 Double DB Bench Press 50/35/25

800m run

55 Double DB Hang Power Cleans 50/35/25

800m run

*run should be done in 5 mins or less

*DB weight should be done in 7-10 unbroken reps each set.

*if short on DBS, stager so some start on the DBS instead of the run or SHARE

* 35 min HARD time cap

31
Jul

On the Eleventh

Boulder CrossFit – CrossFit

Front Squat

Metcon (AMRAP – Rounds and Reps)

11 MIN AMRAP

30 DU (Scaled is 30 singles)

1 Thruster 95/65/55

30 DU

2 Thrusters 95/65/55

….continue to add 1 Thruster each new Rd

*score is total rounds and reps

*1 Rd= All thrusters and ALL DU completed

1 2 3 90