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WODs & News

20
Mar

Wednesday March 21st

wall balls at Boulder CrossFit

strength: 

pull/push

5 supersets of:

5 pull ups

5 dips

*work the negative (3-5 seconds) on both movements. Rest between sets as needed

conditioning:

“Paw Patrol”

2 rounds of:

25 cal row

25 ball slams 40/30/20#

50 double unders

“HYDRATE!”

19
Mar

Tuesday March 20th

ohmb box step ups at Boulder CrossFit

conditioning:

“Opening Day”

21-15-9

wall balls 20/14/10#

t2b

thrusters 95/65/45#

*stick facing jumps 24/20/16″

kb swings 53/35/26#

*If you knock the stick over = 5 burpees

18
Mar

Monday March 19th

Saturday Team WOD Survivors at Boulder CrossFit

Saturday Team WOD Survivors

strength:

clean and jerks

EMOM x8 = 2 clean and jerks – AHAP

conditioning:

“Stretch Armstrong”

4 min amrap of:

2 hang power cleans 135/95/65#

2 ctb pull ups

4 hang power cleans

4 ctb pull ups

*Continue to add 2 reps to each every round

15
Mar

Friday March 16th

step ups at Boulder CrossFit

“CrossFit Open Workout 18.4”

For time:
21 deadlifts, 225/155#
21 handstand push-ups
15 deadlifts, 225/155#
15 handstand push-ups
9 deadlifts, 225/155#
9 handstand push-ups
21 deadlifts, 315/205#
50-ft. handstand walk
15 deadlifts, 315/205#
50-ft. handstand walk
9 deadlifts, 315/205#
50-ft. handstand walk

Time cap: 9 min.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups,

then deadlift 185 lb. and bear crawl

Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Teenagers 14-15:

Boys deadlift 135 lb. then 185 lb. Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:

Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl

Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl

Masters 55+:

Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks

Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:

Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl

Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

Complete Rules and Score Card HERE