WOD

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23
Apr

Friday April 24th 2020

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Warm up

12 MIN EMOM

MIN 1 30 sec jog in place

MIN 2 5 V-UPs 5 jump squats

16 MIN AMRAP

10 Power Cleans (135/95/65)

10 Box Jump Overs (24/20/16)

10 TTB

Minimal Equipment Version:

Sub Barbell for 2 DBS (50/35/25lbs)

Sub TTB for V-UPS

No Equipment Version:

Sub barbell for ODD OBJECT

CASH OUT:

Make your 2nd favorite drink!

22
Apr

Thursday April 23rd 2020

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Strict Press

Build to a heavy single (must clean the bar off the ground)

Warm up-

400m row or run

3 rounds

10 presses

10 shoulder taps

10 leg kicks

5 burpees

For time:

21-18-15-12-9-6-3 reps of:

Push Press (95/65/45)

Barbell facing burpees

200m run after each round

Minimal Equipment version:

Sub barbell for 2 DBs or 2 KBS (35/25/15lbs)

No Equipment Version:

Sub Barbell for ODD OBJECT

CASH OUT:

Max overhead barbell hold

21
Apr

Wednesday April 22nd 2020

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Warm up

3 min jump rope practice

10 min EMOM

MIN 1: 10 jumping squats

MIN 2: 10 KB Deadlifts

For time:

Cash In: 100 DU or 200 singles

Directly into 3 rounds:

20 lunges (total not per side)

15 Chest to Bar Pull-ups

20 Front Squats (115/85/65)

15 Kettlebell Swings (53/35/26)

20 Wallballs (20/14/10)

Cash Out: 100 DU or 200 singles

Minimal Equipment version:

Sub all barbell movts for 2 DB’s or KB’s 35/25/15lbs

Sub pullups and for bent over rows

No Equipment Version:

Sub all barbell movt’s for ODD OBJECTS

20
Apr

Tuesday April 21st 2020

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Warm up

10 mins of work

5 DB RDLS per leg

10 step ups

5 presses per arm

5 front squats per arm

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

Women 35-lb. DBs, 20-in. box

Men 50-lb. DBs, 24-in. box

Senior-Teen 25 DB /16in box

Time cap: 20 minutes

No Equipment/Minimal Equipment version:

Sub DB for ODD OBJECT.

CASH OUT: 1 MIN plank holds.

19
Apr

Monday April 20th 2020

Back Squat

Build to a heavy set of 3

Warm up

3 rounds

10 lunges per leg

10 downdog pushup

10 squats

200m run

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18/12 Calorie Row

NO EQUIPMENT or MINIMAL EQUIPMENT VERSION:

Sub Row for 400m Run

Cash out:

TABATA- V-UPS

16
Apr

Friday April 17th 2020

Warm up:

800m row or 4ish mins of run

10 passthroughs

10 situps

10 pushups

For time:

100 Alternating DB Clean and Jerks

At each minute do 5 Ab Mat situps

Equipment version:

1 DB 50/35/25lbs

Minimal/No Equipment version:

Use and ODD OBJECT in replace of DB

CASH OUT: Make your favorite drink!

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.