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WODs & News


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.


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!


Monday November 20th

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


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

Friday November 17th

people plank at awesome Boulder CrossFit

“Goal Line”

3 rounds of:

3 minute amrap of:

20 body weight back squats

then max calorie row

2 minutes rest

*Score total combined calories rowed


Thursday November 16th

kids class KB Overhead swings at Boulder CrossFit

“In Through the Out Door”

3 rounds of:

5 burpees

10 pull ups

15 box jumps 24/20/16″

20 wall balls 20/14/10#

25 kb swings 53/35/26#

*At some point during workout, complete a 500m row and 100 double unders (300 singles)