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WODs & News

11
Feb

Tuesday February 12th

strength:

back squat 10-8-6-4-2 ascending

*Do 10 tall stick jumps after each set

conditioning:

“Money Ball”

3 min amrap of

20 cal row buy in then:

max dumbbell snatches 50/35/20#

3 min rest then:

40 dumbbell snatch buy in then:

max cal row

*Score total combined reps completed

10
Feb

Monday February 11th 2019

warm up:

EMOM16, rotate between:

1 suicide

10 cal bike

10 box step ups (each leg)

10 burpees

conditioning:

“Trail Blazer”

8 min amrap of:

10 deadlifts 225/155/105#

10 box jumps 24/20/16″

10 t2b

4:00pm Comp WOD:

“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds: 
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Echo Bike

2 Rounds: 
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Echo Bike

1 Round: 
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

7
Feb

Friday February 8th 2019

planking at Boulder CrossFit

NEWS:

Starting THIS SATURDAY, February 8th, our Saturday class times and schedule are as follows:

8:30am to 10:00am: Open Gym

9:00am: Optional Team Workout

*If you have never been to a team workout before, NOW is a great time to jump on in and try out a class! We partner ou up with one or more and give you a “to-do” list. AND as always, everything we do can be scaled and modified to fit YOUR ability level.

See you Saturday!

WOD:

“Touchstone”

3 rounds of:

400m row

30 wall balls 20/14/10#

20 pull ups

10 bar touch burpees

6
Feb

Thursday February 7th 2019

box jumps functional fitness at Boulder CrossFit

ALL AM CLASSES CLOSED! Due to the weather Boulder CrossFit will be canceling the 6:00am and the 7:15am classes on Thursday February 7th.

strength:

5 supersets of:

*5 bench presses AHAP and 5 strict pull ups

*with a 5 second negative on both movements

conditioning:

E2Mo2M x3 = 15 cal bike sprint. Record all three times

5
Feb

Wednesday February 6th 2019

skill:

rope climbs

conditioning:

“Double Duty”

6 min amrap of:

2 deadlifts 225/155/105#

2 otb burpees

1 rope climb

4 deadlifts

4 otb burpees

1 rope climb

*continue to add 2 reps to the deadlifts and burpees every round. Score total reps completed

3 minute rest then:

6 min amrap of:

2 power cleans 135/95/65#

2 hr push ups

1 rope climb

4 power cleans

4 hr push ups

1 rope climb

*continue to add 2 reps to the power cleans and push ups every round. Score total reps completed