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WODs & News

16
Jun

Monday June 17th 2019

Monday, June 17th: Compwod

3 rounds for time of:

18 DB power cleans 50/35/20lbs

15 DB front squats

12 DB push jerks

Regular classes:

Front squat 3×2 at 90% of 1rm

11 MIN AMRAP

250-meter row

25 DB Strict Presses 35/20/15lbs

250-meter row

25 DB benchpress 35/20/15lbs

13
Jun

Friday June 14th 2019

HeroWod Fridays are back!

“Tommy Mac”

  • 2 Rounds For Time:
  • 12 Burpees
  • 12 Thrusters (115/75/55 lb)
  • 12 Burpees
  • 12 Power Snatches (115/75/55 lb)
  • 12 Burpees
  • 12 Push Jerks (115/75/55 lb)
  • 12 Burpees
  • 12 Hang Squat Cleans (115/75/55 lb)
  • 12 Burpees
  • 12 Overhead Squats (115/75/55lb)
12
Jun

Thursday June 13th 2019

Rogue Echo Bikes at Boulder CrossFit

1 round of:

50 Double Unders

10 hang power cleans 135/95/65  

15 pullups

20 wallballs 20/14/10in

Rest 3 mins then repeat 1 more time.

11
Jun

Wednesday June 12th 2019

Strength: Snatch: 5×3 at 80% of 1rm

Conditioning:

9 min AMRAP

5 Front Squats 135/95/65lbs

10 OTB facing burpees

5 back squats 135/95/65lbs