WOD

Boulder CrossFit – CrossFit

Metcon (Time)

2 rounds for time

800m Run

60 air-squats

400m Run

30 wallballs

200m Run

20 burpees

40 min time cap!

Strength: DEADLIFT build to a heavy single

Conditioning:

DT: 5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
MINIMAL EQUIPMENT: Sub all barbell movt’s for 2 KB’s or 2 DB’s

NO EQUIPMENT:

Sub all barbell for ODD OBJECT

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25 MIN AMRAP

10 Front Squats 95/65/55

25 ab-mat sit-ups

10 KB swings 53/35/26

25 ab-mat situps

10 hand-release pushups

MINIMAL EQUIPMENT: SUB Barbell for DB or KB

NO EQUIPMENT:

Sub Barbell for ODD OBJECT goblet squats

Strength: SNATCH work to a heavy single for the day

Conditioning: For time:

21-15-9

Squat Snatches 95/65/45

TTB

MINIMAL EQUIPMENT: SUB ttb for v-ups

NO EQUIPMENT:

SUB barbell for overhead squats with ODD OBJECT

Skill: Double Unders

Conditioning: For time:

100 Double Unders

75/50/25 Cal Row

50 Burpee Box Jumps 24/20/16

75/50/25 Cal Row

100 Double Unders

MINIMAL EQUIPMENT:

Sub row for 400M run

NO EQUIPMENT:

Sub jump rope for jumping squats

WELCOME BACK EVERYONE! WE MISSED YOU!

Strength: Back Squat 5×5 build to a heavy set of 5

Conditioning: On the 5:00 min x 3 rounds:

21/15/12 Cal Bike

15 Pullups

9 Thrusters 135/95/65

MINIMAL EQUIPMENT: Sub pullups for bent over rows

NO EQUIPMENT:

Sub bike for running 200m each rounds

Sub barbell for ODD OBJECT

WE’RE OPEN FOR BUSINESS!

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!

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!