WOD

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16
Apr

Thursday April 16th 2020

Warm-up:
10 mins at your own pace
Run 1 min in place
10 Lunge to Squat
10 inchwork to pushups
30 jumping jacks

Workout:
On the 4:00x 5 rounds
15 Wallballs
10 Back Squats
5 barbell facing burpees

*if you finish before 4 mins you rest with the remaining time
*20 min total workout

Equipment version:
WB 20/14/10lb
Back Squat Barbell 95/65/45lbs

Minimal Equipment: Use a DB or KB in sub of Barbell Back Squats

No Equipment: Use an ODD OBJECT for both WB and Back Squats

CASH-OUT: Handstand hold practice for 5 mins

15
Apr

Wednesday April 15th 2020

Boulder CrossFit – CrossFit

Metcon (Time)

Warm-up

TABATA 1:

Box or bench step-ups

Passthroughs

TABATA 2:

Pushups

Jog in place

Workout:

For time:

Buy-in: 25 Box Jumps then

3 rounds

15 dips on a bench or box

20 DB bent over rows

Cash-out: 25 Box Jumps

Equipment version: 24/10/16in Box 50/35/25lb DB

Minimal Equipment: Use a bench or do 25 jumping squats in sub of Box Jumps.

No Equipment: Use an ODD OBJECT in sub of DB

CASH OUT:

Stretch or attend our 12pm mobility Zoom class.

25
Mar

WEDNESDAY MARCH 25TH 2020

start on the 0:00 mark

3 Rounds:
20 Jumping lungs
20 Single Arm Hang Dumbbell Snatches

start on the 7:00 mark

3 rounds:
20 jumping lunges
20 Single Arm Dumbbell Power Cleans

start on the 14:00 mark

3 rounds:
20 jumping lunges
20 Single Arm Dumbbell Thrusters

*if you finish the 3 rounds before the 7 mins you rest.

*On all dumbbell movements, alternate hands every 5 repetitions

NO EQUIPMENT VERSION:

3 Rounds on the 0:00 mark
20 jumping lunges
20 Odd-Object to Overhead

3 rounds on the 7:00mark
20 jumping lunges
20 Odd-Object Step-Ups

3 rounds on the 14:00 mark
20 jumping lunges
20 Odd-Object Thrusters

CASH-OUT: handstand holds for time or handstand practice for 5 mins