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WODs & News

19
Dec

Wednesday December 20th

Box jumps at the best CrossFit gym in boulder - "Boulder CrossFit"

warm up:

Turkish get ups – kb, barbell, dumbbell

strength:

work up to a heavy sequence of:

1 power snatch

1 overhead squat

1 squat snatch

cash out:

500m row sprint

18
Dec

Tuesday December 19th

Team WOD at the best gym in Boulder - Boulder CrossFit

skill:

rope climbs

strength and conditioning:

“4th and 1”

3 rounds of:

10 deadlifts 245/165/115#

1 rope climb

10 over the bar burpees

1 rope climb

50 double unders

1 rope climb

The 2018 CrossFit Open gets going in two months from now, so look for prior year Open workouts coming to Boulder CrossFit soon!.

 

17
Dec

Monday December 18th

push ups at the best gym in Boulder - "Boulder CrossFit"

strength:

EMOM x8

1 heavy squat clean

or

2 squat cleans a little lighter

conditioning:

“Cantina”

8 min amrap of:

2 front squats 95/65/45#

2 t2b

4 front squats

4 t2b

6 front squats

6 t2b

*continue to add 2 reps to each movement. No racks

“Book of the Week”

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14
Dec

Friday December 15th

Ball TGU's at Awesome Boulder CrossFit

strength:

5 supersets of

10 bench presses AHAP

5 bar dips

1 min plank hold
accessory work:
kb press from the floor –
regular  & alternating arms
dumbbell flys
banded dowel press downs
barbell swing outs