WOD

Refer A Friend

Invite A Friend To Check Us Out!
27
Sep

Compounding Interest

WOD:

For Time:

5 Rounds of:

30 Double Unders (50 singles is scaled)

10 Push Press (115/85/65) (*should be done unbroken or 2 quick sets)

Directly Into…

1 Round of:

30 Push Press (115/85/65)

100 Double Unders (150 singles is scaled)

CASHOUT: 1 round NOT for time (5-10 minutes to complete)

15 toe touches to rig

30 Russian Twists with Med Ball

1 min low plank

26
Sep

Hook Em

Strength:
Back Squat 20 min running clock find a new 1 rep max.
General template to warm up. They do not need to follow this though.
10 at 50%
8 at 60%
6 at 70%
4 at 80%
2 at 85%
1 at 90%
1 at 95%
1 at 101%
WOD:

Three 3 min AMRAPS with a 1 min rest in b/w each one. 12 MIN total WOD

200M Run

Max Wallballs with time remaining 20/14/10

*score is total REPS on Wallballs

23
Sep

Best Foot Forward

WOD:

3 Rounds For Time:

100 Double Unders (125 singles is scaled)

20 Chest to Bar Pull-ups

30 Single Dumbbell Box Step-overs

Dumbbell: (50/35/25)

Box: (24″/20″)

*Score = Time it takes to complete the workout

*goal is sub 20 mins

Cashout:

TABATA style

pick any 2 movts to work on (not barbell) and do Tabata style

22
Sep

All Out

Strength:

DB Bench Press and DB Bent Over Rows (20 min running clock)

5×10

choice a weight to go unbroken. stay the same weight the whole time. rows should be done as 10 per single arm. rest 1-2 mins between rounds

WOD:

FIVE 2 min AMRAPS with a 2 min break in b/w each AMRAP (20 min workout)

12/10/8 Cal Bike

*time remaining max air squats

*count your TOTAL reps on squats

21
Sep

Gwen and Where

Boulder CrossFit – CrossFit

Squat Clean and Jerk

Metcon (Time)

For Time:

400m Run

21 Clean and Jerks

400m Run

15 Clean and Jerks

400m Run

9 Clean and Jerks

400m Run

*Barbell 135/95/65

*goal is sub 18 mins

20
Sep

Bait and Switch

Skill:

Ring Muscle Ups

WOD:

20 MIN AMRAP

2 Ring Muscle-Ups

4 Power Snatches (135/95/85)

8 Box Jump Overs (24″/20″)

[On the 0-5-10-15]:

500 Meter Row (the row doesn’t count in your score for the day)

*Score = Rounds and Reps Completed at 20:00

19
Sep

Going Down Swinging

Strength:
Thruster
10 MIN EMOM
1 Thruster (off the rack) at about 70% of 1rm front squat
WOD:

For Time:
10-9-8-7-6-5-4-3-2-1:

Thrusters (95/65/55)

Toes to Bar

Lateral Barbell Burpees

*goal is sub 15 mins

1 2 3 57