WOD

Refer A Friend

Invite A Friend To Check Us Out!
4
Oct

Big Baller

WOD:

18 MIN AMRAP

40 Wallballs (20/14/10)

30/25/20 Calorie Assault Bike

20 Deadlifts (225/155/105)

10 Double Dumbbell Push Presses (50’s/35’s/25’s)

5 Dumbbell Renegade Rows (50’s/35’s/25’s)

1
Oct

Friendly Fran

Boulder CrossFit – CrossFit

Thruster (1×1)

Friendly Fran (Time)

3 rounds for time:

21 Thursters 115/85/65

21 CTB Pullups

30
Sep

Dream Team

Boulder CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

[Teams of 2]

25 MIN AMRAP

90 Calorie Row

70 Wallballs (20/14/10)

50 Kettlebell Swings (70/53/36)

30 Burpee Box Jumps (24/20/14)

* 1 partner works while the other rests

* To maintain social distancing in this team workout, you can have each athlete use their own equipment for each station

* If you prefer not to run a team workout, complete the workout as written as an individual version BUT half all the reps.

29
Sep

Treasure Chest

Strength:

Push Jerk (off the rack)

*work to a heavy single

WOD:

3 Rounds for time:

25 Toes to Bar

20 Push Jerks (135/95/65)

15/12/9 Calorie Assault Bike

28
Sep

Born to Run

WOD:

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Power Cleans (115/85/65)

200 Meter Run, 15 Power Cleans (115/85/65)

200 Meter Run, 21 Power Cleans (115/85/65)

*TABATA CASHOUT

27
Sep

Empty Calories

Strength:

Power Snatch 10 MIN EMOM

Every min do 3 Power Snatches (score last set of 3)

WOD:

For time:

27-21-15-9

Row Calories

Overhead Squats (95/65/45