WOD

Refer A Friend

Invite A Friend To Check Us Out!
20
Jul

Hot Route

WOD: “Hot Route”

For time:

Buy-In: 1 Mile Run

Directly into…

7.6.5.4.3.2.1 and then 1.2.3.4.5.6.7 reps of

Thrusters 95/65/45

Box Jumps 24/20/16

Barbell facing burpees

*35 min time cap

19
Jul

The 8’s

Strength: Back Squat 1rm

WOD: “The 8’s”

8 MIN AMRAP

8 Pullups

8 HR Pushups

8 TTB

8 KB Swings 70/53/35lbs

8 Goblet Squats 70/53/35lbs

16
Jul

Isabel-ish

Boulder CrossFit – CrossFit

Metcon (Time)

WOD: “Isabel-ish”

For time:

800m Run

30 Power Snatches (95/65/45)30

Lat Barbell burpees

800m Run

*cash out (handstand holds for time)

15
Jul

Cash Back

Skill: Pistol Squats! spend 15 mins working on progressions

WOD: “Cash Back”

For time

40-30-20-30-40

V-Ups (do abmat sit-ups as a progression)

Cal row

*after each round do 4 pistol squats per leg

14
Jul

Speed Dating

Strength: Clean work to a heavy single. Power or Squat

WOD: “Speed Dating”

3 MIN AMRAPS

Rest 1 Minute Between Rounds. Score the total amount of reps per round.

Round 1:

15 air squats then with remaining time max…Power Cleans and Jerks

Round 2:

15 pushups then with the remaining time max….Front Squats

Round 3:

15 lunges then with the remaining time max…. Hang Squat Cleans

Barbell weights 135/95/65

13
Jul

Pay Dirt

WOD: For time:

Buy in: 25/20/15 cal bike

5 rounds:

200m Run

5 Burpee pullups

10 Back Squats 95/65/55 (must clean weight then put on back)

Cash out: 25/20/15 cal bike

12
Jul

Thank you, next

Strength:

Front Squat- 5×2 85% 1rm

WOD: 

5 Rounds:

30 Double Unders or 60 singles

15 Single Arm Dumbbell Thrusters (50/35/25)

Directly Into…

5 Rounds:

30 Double Unders

15 Single Arm Dumbbell Overhead Squats (50/35)