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WODs & News

4
Dec

Wednesday December 5th

med ball fun at Boulder CrossFit

strength:

snatch – 20 minutes to build to a 1 rep max

If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.

conditioning:

“pop drops”

8 min amrap of:

2 hang power snatch 95/65/45#

2 otb burpees

2 t2b

4 hang power snatch

4 otb burpees

4 t2b

6 hang power snatch

6 otb burpees

6 t2b

*continue to add 2 reps to each movement every round. score total reps

2
Dec

Monday December 3rd

Handstands at Boulder CrossFit

warm up:

2.04 mile bike

strength and conditioning:

EMOM x 4 rounds, alternate between:

9 double kb thrusters 53/35/26#

9 bar touch burpees

12 pull ups

12 kb swings 70/53/35#

1 min rest

4:00PM Comp WOD:

“Jump Start”
For Time:
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

29
Nov

Friday November 30th

Red Rocks at Boulder CrossFit

“Morrison”

21 HR push ups

21 squat cleans 95/65/45#

50 double unders

15 clapping push ups

15 squat cleans 135/95/65#

50 double unders

9 HSPU

9 squat cleans 185/125/85#

50 double unders

E2MO2M = 6 pull ups

28
Nov

Thursday November 29th

pull ups at Boulder CrossFit

strength:

*deadlift 5×8 @35% of 1 rm

*5 second negatives

accessory:

“Midline Mayhem”

2 rounds of

10 strict t2b

20 banded good mornings

30 ab mat sit ups

40 flutter kicks (each leg)

While we spend most of our time working with heavy loads on the major movers in squats, deadlifts, pull ups, press and the like, there is great value in accessory movements, lighter weights and midline training. These movements provide variance and are less taxing on the nervous system, allowing us to add volume to our training and helps us work weaknesses or imbalances. If core strength is limiting our ability to do toes to bar, adding in accessory work like flutter kicks on top of toes to bar practice will move us in the right direction while keeping it constantly varied.