WOD

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8
May

Saturday June 9th 2020

Boulder CrossFit – CrossFit

Metcon (Time)

For time:

5 Rounds for time:

10 Alternating Single Dumbbell Power Clean and Jerk 50/35/25

10 Deadlifts 155/125/85

10 Barbell facing burpees

200 Meter Run

7
May

Friday May 8th 2020

Warm up:

3 rounds.

10 box step ups total

10 DB presses per arm

10 DB deadlifts per arm

WOD

2 rounds for time:

400 Meter Run

30 Single Dumbbell Box Step-Ups (24/20/16)

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35/25

Minimal/No Equipment version: Sub DB for ODD OBJECT

Cash out: Keep treating yourself to your go to drink!

6
May

Thursday May 7th 2020

Warm up

200m row (slow)

5 pushups

5 presses

200m row (moderate)

5 v-ups

5 superman holds for 5 secs

200m row (fast)

5 pushups

5 presses

WOD: For time:

10-20-30-40-50

Cal Row

Push Press (115/85/65)

*after each set do 10 TTB

Minimal Equipment:

Sub Row for Run

10 (100m) 20 (200m) 30 (300m) 40 (400m) 50 (600m)

No Equipment: Sub barbell for ODD OBJECT and Sub TTB for V-UPS

Cash out: 250m Row or run for time!

5
May

Wednesday May 6th 2020

Warm Up

800m Run

10ish min of dynamic stretches on your own (athletes choice)

WOD:

5 MIN AMRAP

Buy in: 25 air squats into max reps of

9 power cleans (95/65/45)

6 barbell facing burpees

REST 3 MINS

5 MIN AMRAP:

Buy in: 25 air squats into max reps of

6 power cleans (135/95/65)

6 barbell facing burpees

REST 3 MINS

5 MIN AMRAP

Buy in: 25 air squats into max reps of

3 power cleans (165/115/95)

6 barbell facing burpees

Minimal equipment version:

Sub barbell for DB or KB

No equipment version: sub barbell for odd object

CASH OUT:

TABATA: SITUPS

4
May

Tuesday May 5th 2020

Fight Gone Bad (BCF) (3 Rounds for reps)

Warm up

12 MIN EMOM

Min 1: :30 Squats

Min 2: 15 shoulder taps

Min 3: 5-10 downdog pushup

Min 4: 10 leg kicks

WOD:

3 rounds

1 Minute Wallballs (20/14/10)

1 Minute Sumo Deadlift High Pulls (75/55/45)

1 Minute Box Jumps (20)

1 Minute Push Press (75/55/45)

1 Minute Row Calories

1 Minute Rest

Minimal Equipment:

Sub Barbell Movt’s for KB or DB

Sub Row for bent over rows either with DB or KB

No Equipment: Sub Barbell movt’s for ODD OBJECT

No cash out today

3
May

Monday May 4th 2020

Warm Up

3 min jump rope practice

3 rounds

10 leg kicks per side

5 lunges per side

10 pushups

WOD:

5 rounds for time:

10 Jumping Lunges (each leg)

15 KB Swings 53/35/26

25 Double Unders or 50 singles

200m Run

Cash out:

Max unbroken Double unders!

Minimal Equipment version:

Sub KB for DB swings

No Equipment Version:

Sub jump rope for step ups

30
Apr

Friday May 1st 2020

Virtual 5k (Time)

5k Run for time!

Warm-up

200m slow jog

10 leg kicks

10 calf streches

200m moderate pace

30 sec couch strech up against the wall

200m fast pace (your pace for the 5k)

30 sec hamstring stretch

Cash out: Make your 3rd favorite drink!

29
Apr

Thursday April 30th 2020

Warm up

3 rounds not for time:

200m Row or Run

10 Downdogs to pushups

10 leg kicks per leg

10 lunge to squat

WOD:

20 MIN AMRAP

10 Box Jumps 24/20/16

10 OHWPL overhead walking plate lunges 45/35/25lbs

10 TTB

10 Ground to overhead with plate

10 squats with plate

MINIMAL EQUIPMENT VERSION: Sub Plate for a 1 KB or DB

NO EQUIPMENT VERSION:

Sub plate for ODD OBJECT

Cash out:

TABATA side twists and plank holds