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WODs & News

15
Jul

Monday July 16th

Dryden at the bottom of a push up at "the best crossfit gym in Boulder" "Boulder CrossFit"

strength:

ring play:

3 rounds of – :20 seconds on / :40 seconds off of:

ring push ups

ring rows

ring dips

ring pull ups

conditioning:

“Concord”

7 min amrap of:

2 min plank buy in then:

5 strict pull ups

10 goblet squats 53/35/26#

15 ab mat sit ups

“Seriously, juice is not healthy”

12
Jul

Friday July 13th

Red Rocks Awesome at Boulder CrossFit

“Double Dip”

at the 0:00

10-9-8-7-6-5-4-3-2-1

thrusters 75/55/35# (Rx+ 95/65/45#)

otb lateral burpees

at the 15:00

10-9-8-7-6-5-4-3-2-1

kb swings 53/35/26# (Rx+ 70/53/35#)

box jumps 24/20/16″ (Rx+ 30/24/20″)

*score both “55’s: separate

10
Jul

Wednesday July 11th

Hug Ashley at Boulder CrossFit

“Silverton”

18 min amrap of:

3 deadlifts 225/155/105#

3 pull ups

27 double unders

6 deadlifts

6 pull ups

27 double unders

9 deadlifts

9 pull ups

27 double unders

*Continue to add 3 reps to the deadlifts and the pull ups every round. Score total reps completed.

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