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WODs & News

19
Mar

Wednesday March 20th 2019

conditioning:

“Wild Girls”

1 round of Helen

2 rounds of Cindy

Grace

2 rounds of Cindy

1 round of Helen

*Helen = 400m run, 21 kb swings 53/35/26#, 12 pull ups. Cindy = 5 pull ups, 10 push ups, 15 air squats. Grace = 30 clean and jerks 135/95/65#.

18
Mar

Tuesday March 19th 2019

Ryan right after his first bar muscle up!

“Mendez”

21 deadlifts 185/125/85#

21 t2b

21 cal bike

15 deadlifts 225/155/105#

15 pull ups

15 cal bike

9 deadlifts 275/185/125#

9 ctb pull ups

9 cal bike

17
Mar

Monday March 18th 2019

strength:

pause front squats – 3 second pause, think slow down – speed up!

3 @ 50%

3 @ 55%

3 @ 60%

[email protected] 65%

2 @ 70%

1 @ 75%

conditioning:

“Sheppard”

3 rounds of:

1 min amrap

30 double unders buy in then max thrusters 95/65/45#

1 min rest

*Score total thrusters for all three rounds.

14
Mar

Friday March 15th 2019

Boulder Bailey at Boulder CrossFit
Boulder Bailey

“CrossFit Open Workout 19.4”
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period

*For complete workout details, including scaling options and score sheets, click HERE

13
Mar

Thursday March 14th 2019

strength:

power snatch: 20 minutes to work up to a heavy single

conditioning:

“Noel”

2 min amrap of:

10 otb lateral jump burpees then:

max power snatch 95/65/45#

2 min rest then:

2 min amrap of:

10 power snatches 95/65/35# then:

max otb lateral jump burpees

*score both “max’s” combined

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