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WODs & News

16
Nov

Friday November 17th

people plank at awesome Boulder CrossFit

“Goal Line”

3 rounds of:

3 minute amrap of:

20 body weight back squats

then max calorie row

2 minutes rest

*Score total combined calories rowed

15
Nov

Thursday November 16th

kids class KB Overhead swings at Boulder CrossFit

“In Through the Out Door”

3 rounds of:

5 burpees

10 pull ups

15 box jumps 24/20/16″

20 wall balls 20/14/10#

25 kb swings 53/35/26#

*At some point during workout, complete a 500m row and 100 double unders (300 singles)

12
Nov

Monday November 13th

partner deadlifts at Boulder CrossFit - the best gym in boulder!

Thanksgiving Schedule:

Thursday November 23rd: No Classes – Happy Thanksgiving!

Friday November 24th: 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 (changed time from 9:30 to 10:00) we will be hosting a Fun Family Workout! Bring the Kids, Parents, Siblings, Aunts, Uncles and Friends for this fun and challenging workout!

WOD for Monday November 13th:

“Deads and Sleds” 

5 supersets of:

7 deadlifts AHAP

7 over-the-bar burpees

100′ sled push sprint

*Rest between sets as needed. Record total weight moved and total time for all sets combined.