WOD

Boulder CrossFit – CrossFit WOD (Time) SKILL: 12 MIN RUNNING CLOCK 2 SETS OF: 3 Reps of 2-for-1 Kipping Pull-Ups* *2-for-1 = 2 Kip Swing + 1 Pull-Up 2 SETS OF: 3 Reps of 2-for-1 Kipping Chest to Bar Pullups 2 SETS OF: 2Hips to Rig + 1 Bar Muscle Up -Rest As Needed b/t Set WOD: 2 SETS FOR TIME 30/20 Cal Bike 21 Pull-Ups 20/15 Cal Bike 15 Chest to Bars 15/12 Cal Bike 9 Bar Muscle-Ups -Rest 2:00 b/t Sets- (Score it Slowest Set) *20 MIN TIME CAP
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Boulder CrossFit – CrossFit Push Press (Strength: 15 min running clock Est a new 1 rep max push press 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101%) WOD (Time) 3 ROUNDS 50 Double Unders 20 Alt. Box Step-Ups (24/20) 10 Strict Press (95/65) -Immediately Into- 2 ROUNDS 50 Double Unders 20 Burpees 10 Push Press (135/95) -Immediately Into- 1 ROUND 50 Double Unders 20 Burpee Box Step-Over (24/20) 10 Push Jerks (185/135 *20 MIN TIME CAP
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Boulder CrossFit – CrossFit Saturday June 10th (No Measure) COACH CHOICE! JUST SHOW UP!
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Boulder CrossFit – CrossFit WOD (AMRAP – Rounds and Reps) WOD: 12 MIN EMOM MIN 1&2 – AMRAP of… 12 Slam Balls (Athlete Choice on weight) + 20 Sit-Ups MIN 3 – 1:00 Cardio Choice (run, bike, row). -Rest 1:00- 12 MIN EMOM MIN 1&2 – AMRAP of…12 KB Russian Swings (Athlete Choice on weight) + 20 Alt. Russian Twists* MIN 3 – 1:00 Cardio Choice *Weight Optional for Twist (Score is Total Rounds + Reps)
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Boulder CrossFit – CrossFit Front Squat (Strength: Front Squat 20 min running clock establish a new 1 rep max! Suggested warmup 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101%) WOD (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 800m Run Immediately Into AMRAP in Time Remaining of: 15 Med Ball Cleans (20/14)* 20 Walking Lunges 100M RUN *Squat Clean Only (Score is Rounds + Reps)
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