WOD

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27
Nov

CrossFit – Mon, Nov 28

Boulder CrossFit – CrossFit

Hang Clean (Strength: 10 min EMOM (7 min warmup then…)

2 Hang Squat Cleans (80% of 1rm)
)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

24
Nov

CrossFit – Fri, Nov 25

Boulder CrossFit – CrossFit

Black Friday (Time)

9am ONLY. ALL are welcome free of charge

For time: with a partner

200 Box Jump Overs 24/20

150 Wallballs 20/14

100 Strict Presses 75/55

75 WB Situps

50 Bar Facing Burpees

*split reps however you want

* one works while other rests EXCEPT the WB situps do together

22
Nov

CrossFit – Wed, Nov 23

Boulder CrossFit – CrossFit

WOD 1 (AMRAP – Rounds and Reps)

6 MIN AMRAP

12 DB Snatches 50/35 (must alternate each rep)

12 TTB

2 MIN REST

WOD 2 (AMRAP – Rounds and Reps)

WOD 2:

6 MIN AMRAP

12 American KB Swings 53/35

12 Cal Row

2 MIN REST

WOD 3 (AMRAP – Rounds and Reps)

6 MIN AMRAP

12 Cal Bike

12 CTB Pullups

21
Nov

CrossFit – Tue, Nov 22

Boulder CrossFit – CrossFit

Two Parter (Time)

WOD: “Two Parter”

25 min continuous clock…

Part 1: 7 Rounds for time

35 Double Unders

3 rounds of the “Complex” (42 total reps of each)

“Complex”= 2 Deadlift, 2 Hang Power Cleans and 2 Push Jerk 155/105/95 (should be unbroken)

Part 2: For Weight (off the rack)

*In time remaining find a 1rep max push or split jerk

Push Jerk

Split Jerk

20
Nov

CrossFit – Mon, Nov 21

Boulder CrossFit – CrossFit

Back Squat (Strength: Back Squat

Spend 7 mins warming up then…ALL reps based off of 75% of 1rm Back Squat

10 MIN EMOM
2 Back Squats directly into 2 hand release pushups (option for 2 HSPU for advanced athletes)
)

Almost There (Time)

WOD: “Almost there”

40 Thrusters  45/35

30 Thrusters  75/55

20 Thrusters  95/65

10 Thrusters 1 15/85

*every 2 min starting at 0:00 stop and do 7 lateral barbell burpees

*15 min time cap

18
Nov

CrossFit – Sat, Nov 19

Boulder CrossFit – CrossFit

Saturday, November 19th (No Measure)

COACH CHOICE!

FRIENDSGIVING EVENT AT 6:30PM. ALL ARE WELCOME. BRING A DISH/DRINKS TO SHARE!

17
Nov

CrossFit – Fri, Nov 18

Boulder CrossFit – CrossFit

Deadlift

10 MIN EMOM (6 min warmup then)

1 Deadlift all at 75% of 1rm

Karen-ish (Time)

For time:

150 Wallballs 20/14

*each time you drop or rest (this includes holding the ball) STOP and do 4 Deadlifts 225/125/105

*20 min time cap

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