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WODs & News

30
Apr

Tuesday May 1st

Red Rocks with Sandbags with Boulder CrossFit Athletes

“Scobe”

Part 1:

10 min amrap of:

5 deadlifts 225/155/105#

10 hr push ups

15 kb swings 53/35/26#

rest 5 minutes then:

Part 2:

with a 5 minute running clock complete:

15 burpees

500m row then:

max dumbbell snatches 50/35/20# (alternating hands)

*Score rounds and reps on part 1 and total dumbbell snatches on round 2

29
Apr

Monday April 30th

Boulder CrossFit workout at Red Rocks Amphitheater

strength:

pause front squats 3-3-3-3-3

*3 second pause, work up to a heavy 3 reps

conditioning:

“Nomad”

100 double unders

50 OHRBL 45/35/15# (25 each leg)

100 double unders

26
Apr

Friday April 27th

barbell at Boulder CrossFit

Save the Date:

Friday Night Movie Night at Boulder CrossFit – “The Redeemed and the Dominant” – Immediately following the 5:45pm WOD.  BYO snacks and discounted drinks from our neighbors – See you there!

WOD:

“Rutgers”

200m run

15 SDHP 95/65/45#

10 burpees

5 strict pull ups

1 minute rest

200m run

15 power snatch 95/65/45#

10 otb burpees

5 strict pull ups

1 minute rest

200m run

15 push presses 95/65/45#

10 otb burpees

5 strict pull ups

25
Apr

Thursday April 26th

step ups at Boulder CrossFit

0:00 – 10:00 – 50 cal row for time

10:00 – 20:00 – build to a heavy 5 rep bench press

20:00 – 30:00 – 1 attempt, SUPERSET of max unbroken wall balls 20/14/10#, directly into max unbroken kb swings 53/35/26#

*Must be less then 10 seconds between the last wall ball and first kb swing.

*Score your calorie row time, bench press weight and combined total of wall balls and kb swings. Get yourself a little uncomfortable here!

 

24
Apr

Wednesday April 25th

Burpees at Boulder CrossFit

“Jaycee”

3 rounds of:

5 HSPU

10 t2b

15 dumbbell thrusters 50/35/20#

20 slam balls 40/30/20#

25 box jumps 24/20/16″

core cash out