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WODs & News


Wednesday November 21st

high pull shrug at Boulder CrossFit


1.02 mile bike buy in then:


SDHP 75/55/35#

wall balls 20/14/10#

lateral stick jumps 20/16/12″ (over is one)

then 1.02 mile bike buy out


Tuesday November 20th

power cleans at Boulder CrossFit

Save the Date:

Thanksgiving Week Schedule:

Thursday, November 22nd: Closed – Happy Thanksgiving!

Friday November 23rd: 8:30-10:30am – Open Gym, 9:00am – Optional WOD

Regular schedule on all other days

Tuesday’s WOD:


8 min amrap of:

30 kb swings 53/35/26#

20 goblet squats

10 t2b

4 minute rest then:

8 min amrap of:

2 thrusters 95/65/45#

2 pull ups

4 thrusters

4 pull ups

6 thrusters

6 pull ups

*continue to add 2 reps of each movement throughout workout.


Monday November 19th

banded stretch at Boulder CrossFit


15 minutes to work up to a heavy power clean



2 min amrap of:

15 otb lateral jump burpees

max power cleans 135/95/65#

2 minute rest

2 min amrap of:

15 box jumps 30/24/20″

max power cleans

2 minute rest

2 min amrap of:

50 double unders

max power cleans

*Score total power cleans completed


Friday November 16th

Dumbbell Push Ups at Boulder CrossFit


8 rounds of:

13 deadlifts 185/125/85#

17 wall balls 20/14/10#

*400m bike

*the original workout is for a 400m run, but we will sub out the run for the bike to continue our biking  journey on Rt 66 across America!

Saman Hero WOD at Boulder CrossFit

“Saman” was originated by CrossFit Chiang Mai (Thailand). Read more about  this brave, Thai, Navy Seal Diver Saman Kunan HERE.

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