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WODs & News

27
Nov

Wednesday November 28th

High Five at Boulder CrossFit

strength:

strict press 5-5-5-5-5

conditioning:

“Black Widow”

10 min amrap of:

10 push presses 95/65/45#

15 cal row

20 wall balls 20/14/10#

26
Nov

Tuesday November 27th

jumping pull ups at Boulder CrossFit

“Green Machine”

1.02 mile bike

then:

10-8-6-4-2

dumbbell snatches (each arm) 50/35/25#

pull ups

box jump burpees (on and over box) 24/20/16″

then:

1.02 mile bike

25
Nov

Monday November 26th

rope climbs at Boulder CrossFit

warm up:

2.04 mile bike

strength:

5 supersets of:

10 back squats @ 60% of 1 rm

1 sled pull – 135/90#

4:00pm Comp WOD:

Conditioning:

“Armstrong”
7 Rounds:
9 Power Snatches (95/65)
15 Wallballs (20/14)
200 Meter Run

Wearing a (20/14) Weight Vest

22
Nov

Friday November 23rd

PVC Work at Boulder CrossFit

Friday’s Schedule:

8:30am – 10:30am Open Gym

9:00am: Optional Hero WOD

“Hero Montage”

bike .51 miles

2 rounds of “The Seven”

2 rounds of “Cindy”

bike .51 miles

2 rounds of “White”

2 rounds of “Cindy”

bike .51 miles

2 rounds of “DT”

2 rounds of “Cindy”

bike .51 miles

The Seven =

  • 7 Handstand Push-Ups
  • 7 Thrusters
  • 7 Knees-to-Elbows
  • 7 Deadlifts
  • 7 Burpees
  • 7 Kettlebell Swings 70/53/35#
  • 7 Pull-Ups

White =

  • 3 Rope Climbs
  • 10 Toes-to-Bars
  • 21 Overhead Walking Lunges (45/35 lb plate)
  • 400 meter Run

DT =

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

Cindy =

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*ALL BARBELL WEIGHTS CONFORMED TO: 135/95/65#.