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WODs & News

20
Sep

Friday September 21st

burpee pull ups at Boulder CrossFit

skill:

double unders

conditioning:

“Rose Garden”

50 double unders

40 kb swings 53/35/26#

30 cal row

20 kb front rack reverse lunges 53/35/26# (10 each leg)

10 t2b

20 kb front rack reverse lunges 53/35/26#

30 cal row

40 kb swings 53/35/26#

50 double unders

19
Sep

Thursday September 20th

Ann and Shawn at Boulder CrossFit

Best wishes to Shawn and Ann in their new venture!

“Kong Toy”

21-15-9

400m run

hang power snatch 95/65/45#

stick facing jumps  24/20/16″

wall balls 20/14/10#

18
Sep

Wednesday September 19th

hi fives at Boulder CrossFit

“E2”

2 rounds of:

1 minute max bench press 115/85/55#

1 minute rest

1 minute bus driver squats 25/15/10#

1 min rest

1 minute strict pull ups

1 minute rest

1 minute ball slams 40/30/20#

1 minute rest

1 minute bike (cal)

1 minute rest

1 minute dumbbell snatches 50/35/20#

1 min rest

100% max effort on every station. Score Total Combined Reps.

1 2 3 56