WOD

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22
Sep

Buttercup

Boulder CrossFit – CrossFit

Metcon (5 Rounds for weight)

On the 3:00 mins x 5 Rounds:

2 Rope Climbs

25 AbMat Sit-ups

5 Deadlifts

*Score weight on Deadlift each round

* We’ll build in weight with each round

* A good place to start will likely be around 65-70% of your 1RM Deadlift

* We’ll have some time after teaching points to build up and feel out a proper opening weight

* All 5 reps are designed to be completed unbroken

Deadlift (1×1)

21
Sep

4EVER

WOD:

AMRAP 5 MINS:

20/15/12 Calorie Row

20 Burpees

20 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 5 MINS:

15/12/10 Cal Row

15 Burpees

15 Toes to Bar

Rest 4 Minutes

AMRAP 5 MINS:

12/10/9 Cal Row

12 Burpees

12 Pull-ups

* Your score for each 5 MIN AMRAP is total rounds + reps completed

* score each AMRAP separately

20
Sep

21 Savage

Strength:

Back Squat: 1×1 work to a 1RM
* 3 TOTAL attempts
* 20 mins to establish a 1rm
WOD:
Buy-In: 20/15/12 Calorie Assault Bike

Directly Into…

21 Double Dumbbell Front Squats (50’s/35’s/25s)

21 Double Dumbbell Push Presses (50’s/35’s/25s)

21 Double Dumbbell Hang Clusters (50’s/35’s/25s)

17
Sep

Take it Easy

Strength:
Strict Press
5 at 40%
5 at 50%
5 at 60%
no + on any lifts this week

WOD:

16 MIN EMOM

MIN 1: 10 Box Jumps 24/20/16

MIN 2: 10 Strict Press 75/55/45 (must clean weight first)

MIN 3: 20 Goblet Squats 53/35/26lb KB

MIN 4: 5 HSPU or 12 Hand release pushups

16
Sep

Spicy

WOD:

For time:

21-18-15-12-9-6-3 reps of

Thrusters 95/65/45

Double Unders

Pullups

*cashout time permitting

15
Sep

Shoot Your Shot

Strength: Deadlift

5 at 40%

5 at 50%

5 at 60%

Wod

18 MIN AMRAP

25 Wallballs (20/14/12)

20/15/12 Calorie Row

15 Deadlifts (225/155/105)

14
Sep

Four Eyes

On the 4:00 x 6 Rounds:

200 Meter Run

10 Toes to Bar

5-5-4-4-3-3

Hang Power Cleans

*Build In Weight On Hang Power Clean*

* Your score for each round is the weight lifted for the hang power cleans

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