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WODs & News

28
Nov

Wednesday November 29th

6 week womens crossfit challenge at Boulder CrossFit

strength:

pause back squat 3-3-3-3-3 ascending

*3 second pause at the bottom of the squat. Think slow down, 3 second pause, then explode up!

accessory work:

*3 rounds of:

10 overhead reverse barbell lunges

10 pistols

10 weighted 20″ box knee ups

*Not for time. All 10 each leg

*Get ready for this Friday’s “A Game” workout! Rest up, see you there!

27
Nov

Tuesday November 28th

kipping pull ups at the best ranked crossfit gym in Boulder - Boulder CrossFit

strength:

5 supersets of

5 Ring pull ups

10 Ring push ups

*not for time, work form and full range of monition. think “slow down/speed up” on every rep.

conditioning:

“Hot Wheels”

6 minute amrap of:

6 burpees

12 toes to bar

24 double unders

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