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WODs & News

23
Apr

Tuesday April 24th

Muscle T's at Boulder CrossFit

SAVE THE DATE:

This Friday, immediately following the evening WOD, it’s MOVIE NIGHT! Bring your snacks and we’ll have discounted drinks available from our neighbors at Deviant. See you there!

WOD:

strength:

Set 1: 5 power cleans & 1 front squat

Set 2: 4 power cleans & 2 front squats

Set 3: 3 power cleans  & 3 front squats

Set 4: 2 power cleans & 4 front squats

Set 5: 1 power clean & 5 front squats

*Add weight every set. Record heaviest set.

conditioning:

“CP4”

50 double unders

25 burpees

50 double unders

22
Apr

Monday April 23rd

Posing at Boulder CrossFit - "The Best CrossFit Gym in Boulder, Hands Down!"

strength:

EMOMx8

5 Deadlifts @ 65-70% of 1 rm

conditioning:

“Magic Maker”

2 rounds of:

15 cal row

15 wall balls 20/14/10#

15 kb swings 70/53/35#

1 min rest

19
Apr

Friday April 20th

plates at Boulder CrossFit

strength:

snatch 1-1-1-1-1 Work up to a heavy 1 rep

conditioning:

“midline madness 4”

10 barbell roll outs

20 strict k2e

:30 second elbow mashers

40 ab mat sit ups

50 flutter kicks each leg

40 ab mat sit ups

:30 second elbow mashers

20 strict k2e

10 barbell roll outs

18
Apr

Thursday April 19th

Match MG Team Photo at Boulder CrossFit

Thank’s to Sarah and the crew and “Match MG” for spending a fun (but tough!) hour with us on Wednesday!

“1/2 Murph”

800m run (or row)

50 pull ups

100 push ups

150 air squats

800m run

*Partition the pull ups, push ups and air squats as needed. Start and finish with the half mile run. If you have a twenty pound vest – Wear It!

17
Apr

Wednesday April 18th

Twins at Boulder CrossFit

strength:

work up to heavy sequence of:

1 high hang power clean

1 low hang power clean

1 power clean

1 jerk

conditioning:

“Free Throw”

8 minute amrap of:

4 power cleans at 80% of just completed sequence

8 ttb

12 box jumps 24/20/16″

16 hr push ups