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WODs & News

17
Oct

Wednesday October 18th

Boxing at Boulder CrossFit Boulder Colorado's Top Gym

WOD:

strength:

EMOM x8

clean and jerk

1 heavy (80% of 1rm) or 2 moderate (65% of 1 rm) every minute.

conditioning:

“Homer”

5 min amrap of:

1 power clean 135/95/65#

1 over the bar burpees

2 power cleans 135/95/65#

2 over the bar burpees

3 power cleans 135/95/65#

3 over the bar burpees

*every round, continue to add 1 rep to each movement. Score total reps.

NEWS:

BCF Athletes: Come join us on Wednesday October 18th at 1:00pm, for “Heavy Fifty Eight” (which is now really “Heavy twenty five”), a heavier version of the workout we did 3 weeks ago.

“Fifty Eight part 2”

25 wall balls 30/20#

25 shoulder to overhead 135/95#

25 box jumps 30/24″

25 front squats 135/95#

25 ctb pull ups

25 hang power cleans 135/95#

25 OHWPL 45/25/15# (each leg)

25 over-the-bar burpees

12
Oct

Friday October 13th

Handstands at Boulder CrossFit

SAVE THE DATE:

THIS SATURDAY – OCTOBER 14th at 9:00am (immediately following the Team WOD) join us for a 90-minute Gymnastics Clinic with Gymnastics Guru Jessica Shruk. Jess brings a lifetime of competing and coaching gymnastics to Boulder CrossFit for this FREE clinic for members ($25 drop in for non members)! All levels welcome!

“Toy Story”

3 rounds of:

11 wall balls 20/14/10#

11 pull ups

11 box jumps 24/20/16″

11 kb swings 53/35/26#

11 ball slams 40/30/20#

11 cal row

11 ground to overhead 95/65/45#

*E2Mo2M = 5 over the bar facing burpees

“Fittest on Earth”

11
Oct

Thursday October 12th

Number 4 Squats at Boulder CrossFit

conditioning:

Helen

3 rounds of:

400m run

21 kb swings 53/35/26#

12 pull ups

or

“Helen in a Boat

3 rounds of:

400m row

21 kb swings 53/35/26#

12 pull ups

or

Heavy Helen

3 rounds of:

400m plate run 45/25/15#

21 kb swings 70/53/35#

12 ctb pull ups

strength:

bench press 5-5-3-3-1-1-1

“Low Carb, High Fat?”

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