WOD

Boulder CrossFit – CrossFit Bench Press (Strength: ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Bench Press (pair up and use a spotter) Week5of5 The suggested rep scheme for ALL lifts this week is… 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% 1 at 101%) WOD (AMRAP – Rounds and Reps) EVERY 3:00 x 3 SETS* 3-6-9-and so on… Box Jumps (24/20) Wall Balls (20/14) -Rest 1:00 b/t Sets- *Begin at the start of each AMRAP. (Score is Lowest Rounds + Reps)
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Boulder CrossFit – CrossFit Halloween WOD 2023 (No Measure) Friends family welcome free. Costumes are encouraged!!
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Boulder CrossFit – CrossFit Power Clean (12 min clock 12-10-8* Power cleans (unbroken) *Start Light and build to Moderate. This is a deload week. (Score is Weight) Week4of5 Strength | Wave-Loading Cycle) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesPick up where you left off in the last AMRAP. Ex: I do 3 cleans 6 push-ups and 5 squats. After 1 min break finish the 4 squats to complete round then start over.
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Boulder CrossFit – CrossFit WOD (No Measure) Skill: Hand stand walks 6 min emom Min 1: :30 sec hand stand walk practice Min 2: :45 easy sec bike, ski, row or run WOD: 20 min EMOM MIN 1 – 12/10 cal bike or 12/10cal row MIN 2 – 12 ab mat sit-ups (option for GHD) MIN 3 – 6 burpees to target (rig or rings jump to) MIN 4 – :45 sec Static Hold* **Static Hold Options: (Side) Plank Tuck/Hollow Wall Sit hold Wall HS hold
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Boulder CrossFit – CrossFit Overhead Squat (12 min clock 12-10-8* Overhead Squats *Start Light and build to Moderate. This is a deload week. (Score is Weight) Week4of5 Strength | Wave-Loading Cycle ) WOD (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 12 Overhead Squats (115/75) 35 Double Unders Rest 1:30- AMRAP x 5 MINUTES 12 Front Squats (95/65) 35 Double Unders Rest 1:30- AMRAP x 5 MINUTES 12 Thrusters (75/55) 35 Double Unders (Score it Total Rounds + Reps) 18 total min WOD
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