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WODs & News

7
Mar

Thursday March 8th

Overhead Press at Boulder CrossFit

conditioning:

EMOMx24 rotate between:

15 stick jumps 24/20/16″

15 kb swings 53/35/26#

15 hr push ups

15/12 cal row

15 ttb

rest

6
Mar

Wednesday March 7th

one arm dumbbell thrusters at boulder crossfit

“GT”

3 rounds of:

12 deadlifts 135/95/65# (RX+ 165/115/85#)

9 hang power cleans

6 front squats

3 push jerks

*After every round, do 50 double unders

5
Mar

Tuesday March 6th

pull ups at Boulder CrossFit

strength:

5 super sets of

20 seconds of max pull ups

20 seconds of max dips

*rest between sets as needed

strength 2:

bench press 5-5-5-5-5 work up to a heavy 5 reps

core cash out

4
Mar

Monday March 5th

OHWPL at Boulder CrossFit

warm up:

various Turkish get ups

skill:

atlas stones

strength and conditioning:

“Carlton”

10 min amrap of:

20 kb swings 53/35/26#

1 stone to shoulder145/95/70#

20 box jump on and overs 24/20/16″

1 stone to shoulder

20 wall balls 20/14/10#

1 stone to shoulder

1
Mar

Friday March 2nd

Crawling at Boulder CrossFit

CrossFit Open Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells, Women use 35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Click HERE for all variations