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WODs & News

3
Jan

Thursday January 4th

KB swings at awesome Boulder CrossFit! Fun - Family - Community

strength:

5 supersets of:

max strict pull ups

max seated dumbbell press AHAP

*record total reps & weights used each round.

accessory work:

band pull aparts

plate work

bar hangs

hand stand holds

Yay pull ups!

2
Jan

Wednesday January 3rd

Women's Challenge at the best gym on the planet, Boulder CrossFit!

Our Next Women’s Challenge Starts On January 15th!

strength:

EMOM x 10

3 back squats at 50-60% of 1 rm

*Focus on form, not speed. Listen to your coaches and make your corrections. “Slow down, speed up”

conditioning:

“Chase”

2 rounds of:

1 min row sprint (calories)

1 min max lateral stick jumps 24/20/16″ (over and back is 1)

1 minute rest

core cash out

“Exercise, add intensity, live to see another year”

1
Jan

Tuesday January 2nd

box jumps at Boulder CrossFit - best crossfit gym in boulder

“Double Trouble”

2 rounds of:

12 Kettlebell Swings 53/35/26#
12 Box Jumps 24/20/16″
12 Pull-ups
12 Front Squats 95/65/45#
12 Toes to Bar
12 Push Press 95/65/45#
12 Deadlifts 95/65/45#
12 Wall Balls 20/14/10#
12 Burpees
12 Double Unders