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WODs & News

17
Jan

Friday January 18th 2019

skill:

bar muscle ups

conditioning:

“Supersonic”

8 min amrap of:

4 HSPU

8 cal bike

12 pull ups

4 min rest then:

8 min amrap of:

4 bar muscle ups

8 dumbbell thrusters 50/35/20#

12 cal row

15
Jan

Wednesday January 16th 2019

skill:

pistol progressions

strength:

back squats 5-5-3-3-1-1-1

conditioning:

“Shooting Star”

4 min amrap of:

4 burpees

8 pull ups

12 wall balls 20/14/10#

14
Jan

Tuesday January 15th 2019

Bar Girls at Boulder CrossFit
Bar Girls

strength:

EMOM 8

1 clean and jerk heavy or

2 clean and jerks moderate

conditioning:

“Samurai Warrior”

21 t2b

15 GTO 135/95/65#

15 t2b

9 GTO

9 t2b

3 GTO

13
Jan

Monday January 14th 2019

"After the Holiday" Holiday Party at Boulder CrossFit

skill:

ring muscle up progressions

conditioning:

“Arrowhead”

1.02 mile bike

5 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)

1.02 mile bike

4:00pm Comp WOD

“Barbel Mile”

  • For Time
  • 25 Back Squats
  • 25 Front Squats
  • 25 Overhead Squats
  • 400 meter Run
  • 25 Shoulder Presses
  • 25 Push Presses
  • 25 Push Jerks
  • 400 meter Run
  • 50 Hang Cleans
  • 400 meter Run
  • 50 Snatches
  • 400 meter Run
  • Perform all movements excluding the run with a 45/35# barbel

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