Call Us: (720) 684-9667

WODs & News

26
Nov

Monday November 27th

"The Seven" Survivors at the best CrossFit gym in Boulder, Boulder CrossFit

“Penn State”

2 min amrap of:

200m sprint buy in then:

max power snatch 95/65/45#

2 min rest then:

2 min amrap of:

200m sprint buy in then:

max overhead squat 95/65/45#

2 min rest then:

2 min amrap of:

200m sprint buy in then:

max push press 95/65/45#

2 min rest then:

2 min amrap of:

200m sprint buy in then:

max SDHP 95/65/45#

*100m sprint for masters age 55 and up. score total combined reps.

“Action Items”

23
Nov

Friday November 24th

Schedule:

For “Black Friday”, we will have three options to workout. First off, from 7:30am to 8:30am – Open Gym. Then at 8:30am, we will be doing a Hero WOD (come 15 minutes early to start warming up and getting ready!), and finally at 10:00am we will be hosting a Fun Family Workout! Bring the Kids, Parents, Siblings, Aunts, Uncles and Friends for this fun and challenging workout!

Friday’s WOD:

"The Seven" Hero WOD at Boulder CrossFit

“The Seven”

7 rounds of:

7 HSPU

7 Thrusters 135/95/65#

7 Knees to Chest

Deadlifts 245/165/105#

Burpees

Kettlebell Swings 70/53/35#

Pull Ups

21
Nov

Wednesday November 22nd

kids at Boulder CrossFit

strength and conditioning:

EMOMx20 rotate between:

10 strict pull ups

20 OHWPL 45/25/15# (10 each leg)

20 push ups

40 double unders (80 singles)

From the 0:00 – 1:00, do 10 pull ups, 1:00 – 2:00 lunges, 2:00 – 3:00 push ups and 3:00 – 4:00 jump rope. Continue on this rotation for 5 rounds of each movement. 45 second time cap to complete each exercise within the minute.

NEWS:

Thanksgiving Schedule:

Thanksgiving 2017 Schedule at Boulder CrossFit

Thursday November 23rd: No Classes – Happy Thanksgiving!

Friday November 24th: For “Black Friday”, we will have three options to workout. First off, from 7:30am to 8:30am – Open Gym. Then at 8:30am, we will be doing a Hero WOD (come 15 minutes early to start warming up and getting ready!), and finally at 10:00am we will be hosting a Fun Family Workout! Bring the Kids, Parents, Siblings, Aunts, Uncles and Friends for this fun and challenging workout!

19
Nov

Monday November 20th

rowing workouts at Boulder CrossFit "Work Hard, Have Fun, Make Friends"

skill:

split jerk

strength and conditioning:

Every 30 seconds x 30 rounds =

1 clean and jerk @ approx. 50-60% of 1 rep max

  • Work with your coaches on exact weight/weights
  • Take any 1-2 rounds off
  • Work on perfect reps