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WODs & News

12
Dec

Wednesday December 13th

KB snatches at Boulder CrossFit

strength:

deadlift 10-8-6-4-2-4-6-8-10

Work you way up to a heavy 2, then go AHAP the rest of the way. Rest between sets as needed.

accessory work:

2 rounds of:

20 GHD back extensions (or superman’s)

10 barbell good mornings

10 single leg kb touch and go’s (10 each leg)

100 ft. sled backwards pull

 

11
Dec

Tuesday December 12th

Box Jumps - rebound instruction at awesome Boulder CrossFit

strength:

EMOM x 12

Even: 5 hang squat cleans at 50% of 1 rm clean

Odd: 5 strict pull ups

conditioning:

“Hogan”

2 rounds of:

1 min max ball slams 40/30/20#

1 min max box jumps 24/20/16″

1 min rest

*Score total reps

 

10
Dec

Monday December 11th

ball slams at Boulder CrossFit for all ages and ability levels

skill:

Turkish get ups

strength and conditioning:

“KB Dream”

4 rounds of:

7 kb clusters right side 44/35/26#

7 kb clusters left side 44/35/26#

7 kb snatches right side 44/35/26#

7 kb snatches left side 44/35/26#

60 ft. kb front rack lunges 44/35/26#

1 min rest

“Holiday Healthy Eating Guide”

7
Dec

Friday December 8th

banded pull ups at Boulder CrossFit - Best CrossFit Gym in Boulder

Save the Date:

THIS Saturday from 9:15 to 10:30am, join Coach Jen and Coach Gary for this 75 minute efficiency clinic! Box jump rebounds, single and double unders, rowing and kipping/butterfly pull ups will all be covered. Free for members, $25 drop in. See you there!

WOD: 

“Coleman”

10-9-8-7-6-5-4-3-2-1

deadlifts 225/155/105#

wall balls 20/14/10#

*25 double unders after every set