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WODs & News

26
Sep

“Ropes and Stones”

med ball toss ab mat sit ups at Boulder CrossFit

skill:

rope climbs & atlas stones

strength:

EMOM x 12

Even: 1 rope climb

Odd: 2 heavy stone to shoulders

strength and conditioning:

“The Capital”

3 rounds of:

50 double unders

15 push ups

15 kb swings 70/53/35#

*5 minute cap

21
Sep

“Friday September 22nd”

rowing at Boulder CrossFit

warm up:

turkish get ups

strength and conditioning:

“Electric Eye”

5 min amrap of:

75 double under buy in then:

10 kb swings 70/53/35#

10 sandbag lunges (each leg) 50/30/20#

2 minute rest then:

5 min amrap of:

75 double under buy in then:

10 kb snatches each arm 35/26/18#

10 sandbag box step ups 50/30/20# – 20″

“Breakfast Routine With Tim Ferriss”