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WODs & News

28
Feb

Thursday March 1st

Wall Balls at Boulder CrossFit

Goat Training:

EMOMx20 alternate between –

Even – Goat #1

Odd – Goat #2

Pick two weaknesses and let’s get to work. Choose between double unders, ring dips, handstands, oly lifts, kb snatches, kipping pull ups, stones, muscle ups, rope climbs, etc…

27
Feb

Wednesday February 28th

Hollow Rock at Boulder CrossFit

strength:

work up to a heavy sequence of:

1 power snatch

1 overhead squat

1 squat snatch

conditioning:

“Jackson”

5 min amrap of:

1 power snatch 95/65/45# (RX+135/95/65#)

1 over the bar facing burpee

2 power snatch

2 over the bar facing burpees

3 power snatch

3 over the bar facing burpees

*Continue to add 1 rep to each movement every round. Score total reps

26
Feb

Tuesday February 27th

boxing at Boulder CrossFit

skill:

handstand walk progressions

conditioning:

“Harrison”

5 rounds of:

5 HSPU

10 deadlifts 225/155/105#

25 double unders

25
Feb

Monday February 26th

Group Team Row at Boulder CrossFit

strength:

back squat 3×8 at 65% & 3×4 @ 75%

conditioning:

2 rounds of:

1 min row sprint (m)

2 minute rest

*Score each sprint separately

22
Feb

Friday February 23rd

med ball sit ups at Boulder CrossFit

CrossFit Open Workout 18.1

20 min amrap of:

8 t2b

10 dumbbell hang clean and jerks (5 each arm) 50/35/20# – 5 at a time, then switch arms

14/12 cal row (men’s RX is 14 and women’s RX is 12)

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:

Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:

Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:

Men use 35-lb. dumbbell Women use 20-lb. dumbbell

Scaled Masters 55+:

Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

“COMPLETE 18.1 GUIDLINES HERE”