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WODs & News

1
Oct

“Pull Ups”

tough chipper survivors at Boulder CrossFit

strength:

strict pull ups & dips supersets: 1-2-3-4-5-4-3-2-1

*Set #1: Do 1 pull up and 1 dip with minimal rest between the two movements, then rest as needed.

Set #2: Do 2 pull ups and 2 dips, etc…

The pull ups and dips are strict and can be weighted or banded as needed.

conditioning:

“Collins”

3 rounds of:

9 cal row (or bike or 6 cal ski)

12 ball slams 40/30/20#

15 wall balls 20/14/10#

Danny MacAskill

28
Sep

Friday September 29th

rope climbs at Boulder CrossFit

“Fifty Eight”

2 rounds of:

25 wall balls 20/14/10#

25 shoulder to overhead 95/65/45#

25 box jumps 24/20/16″

25 front squats 95/65/45#

25 pull ups

25 hang power cleans 95/65/45#

OHWPL 45/25/15# (every lunge = 1 rep)

25 over-the-bar burpees

27
Sep

Thursday September 28th

kettlebell warm up at Boulder CrossFit

strength:

Deadlift 5-5-5-5-5

conditioning:

“Papa Cricket”

2 rounds of:

2 min amrap of:

5 stick facing jumps 24/20/16″

10 hr push ups

1 min rest

score total combined reps

26
Sep

“Ropes and Stones”

med ball toss ab mat sit ups at Boulder CrossFit

skill:

rope climbs & atlas stones

strength:

EMOM x 12

Even: 1 rope climb

Odd: 2 heavy stone to shoulders

strength and conditioning:

“The Capital”

3 rounds of:

50 double unders

15 push ups

15 kb swings 70/53/35#

*5 minute cap