WOD

Boulder CrossFit – CrossFit WOD (AMRAP – Rounds and Reps) 20 MINUTES AMRAP 20 Wall Ball (20/14) 15 Up-Downs Box Jumps* *Box Height + Reps Change Each Round… RND 1= 20 Reps (20) RND 2= 15 Reps (24/20) RND 3= 10 Reps (30/24) RND 4= 20 Reps (20) And so on… (Score is Rounds + Reps)
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Boulder CrossFit – CrossFit Deadlift (12-10-8-6-4* Deadlifts *Start Moderate and build past workout weight. ) WOD (Time) 5 SETS Cardio Choice* 6 Deadlifts (315/205) – Rest 1:00 b/t each Set- *Cardio Choice Options: 18/14 Cal Row 15/12 Cal Bike 300m run (Score is Slowest Set)
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Boulder CrossFit – CrossFit 9/11 Tribute WOD (Time) 9 Rounds of: 11 Deadlifts 155/105 (should be unbroken) 11 Lateral Barbell Burpees 11 Pullups *At any point during the workout STOP and do 2001m row or run *no time cap. expect this to take 30-plus minutes to finish.
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Boulder CrossFit – CrossFit Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here
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Boulder CrossFit – CrossFit Bench Press ( *Build to a Moderate weight and stay at that weight across all sets.) WOD (AMRAP – Rounds and Reps) 2 SETS 9 MIN AMARP 15/12 Cal Bike 12 Ab Mat Sit-Ups 9 Push-Ups* *Option for Knee Push-Ups – Rest 2:00 b/t Sets- (Score is Lowest Rounds + Reps)
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