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WODs & News

9
Apr

Tuesday April 10th

Kate at Boulder CrossFit

NEWS:

Hi Guys, we have a team in this years Spartan Race! If/when you are ready too sign up, click HERE. Questions? Email Renea at [email protected] See you there!!

WOD:

strength:

EMOM 12:

2 back squats at 65-70% of 1 rm

accessory:

10 weighted lunges

10 box knee ups 20″

10 weighted Bulgarian split squats

100′ sled sprint

10 seated box jumps 16″ to 20″

10 bent over rows AHAP

100′ sled sprint

8
Apr

Monday April 9th

crab walkers at Boulder CrossFit

skill:

bar muscle up progressions

conditioning:

“Gonzales”

3 rounds of:

10 SDHP 95/65/45# (Rx+135/95/65#)

10 t2b

10 hang power cleans

10 over the bar burpees

10 push presses

1 min rest

5
Apr

Friday April 6th

hiding behind the sandbags at Boulder CrossFit

warm up:

Turkish get ups

station rotation:

EMOM 21

::20 to :30 on/:30 to :40 off, rotate between:

kb swings 70/53/35#

double unders

bench press AHAP

row

ball slams 40/30/10#

dips (ring or bar)

rest

“Yay Macy!”

3
Apr

Wednesday April 4th

overhead press at Boulder CrossFit

strength:

deadlifts 5-5-5-5-5. work up to a heavy 5 reps

conditioning:

“Spruce”

25/20/15 cal row

25 box jump burpees 24/20/16″

25/20/15 cal row

*5 min time cap. If not completed in 5 minutes, score total reps.