WOD

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7
Jul

Work, work, work

Skill:

Double Unders (10 min progressions) 

WOD:

3 Rounds NOT for time. Can do in any order.

75 Double Unders or 100 Singles

20 Barbell Strict Presses (does not need to be unbroken)

15 Cal Row

10 Single Arm Devil Presses 50/35/25 (switch each rep 10 total)

6
Jul

Burner

Strength:
Front Squat Complex
12 min work to a heavy complex
One 3-sec pause then 2 regular FS
WOD:

For Time:

40 Wall Ball Shots (20/14/10 to 9/10′ target)

40 Alternating Dumbbell Power Snatches (50/35/25)

40 Wall Ball Shots (20/14/10 to 9/10′ target)

40 Alternating Dumbbell Power Snatches (50/35/25)

5
Jul

Play It Again

WOD:

6 MIN AMRAP :

2 Rounds:

200M Run

9 Power Clean and Jerks (95/65/55)

Time Remaining: Max Calorie Assault Bike or Max Calorie Row *if short on bikes

[Rest 4 Minutes]

6 MIN AMRAP :

2 Rounds:

200m Run

6 Power Clean and Jerks (135/95/65)

Time Remaining: Max Calorie Assault Bike or Max Calorie Row

[Rest 4 Minutes]

6 MIN AMRAP :

2 Rounds:

200m Run

3 Power Clean and Jerks (185/135/105)

Time Remaining: Max Calorie Assault Bike or MAX Calorie Row

*This workout is scored as the sum total of all Bike or Row calories across the three AMRAP’s.

4
Jul

The Sevens

WOD: “The Sevens” 

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#/95

7 Knees-To-Elbows

7 Deadlifts, 245#/165

7 Burpees

7 Kettlebell Swings, 70#/53

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

*if going RX Scale down to 4 rounds

1
Jul

Squeaky Clean

Boulder CrossFit – CrossFit

Clean (1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean)

Metcon (Time)

3 Rounds For Time:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85/65

30
Jun

Back At It

Skill:

Hand Stand Walks (10 min progressions)

WOD:

20 MIN EMOM

MIN 1: 200M Row

MIN 2: 12 Russian KB Swings 70/53/35

MIN 3: 12 Wallballs 20/14/10

MIN 4: 15 Pushups

*START AT ANY STATION

29
Jun

The Trio

Strength:
Press/Jerk Complex
12 mins to work to a heavy complex
1 Push Press, 1 Push Jerk and 1 Split Jerk
WOD:

13 MIN AMRAP

30 Air Squats

20 DB Push Jerks (50/35/25) (must switch every 5 reps)

10 Box Step Ups with 1 DB (24/20/16) (Must alt each rep)