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WODs & News

12
Feb

Tuesday February 13th

Crawling at Boulder CrossFit

skill:

double unders / 2 minute max double under test

conditioning:

“HQ”

21-15-9

dumbbell snatches 50/35/20# (each arm)

pull ups

wall balls 20/14/10#

*50 double unders after each round

11
Feb

Monday February 12th

Ella hanging from the gymnastics rings at Boulder CrossFit

strength:

E4Mo4M x5 complete the following unbroken sequence of:

8 deadlifts

4 hang power cleans

4 front squats

*weight should be approx. 60% of 1 rm power clean. go up in weight if/as needed.

8
Feb

Friday February 9th

Coach Ashley at Boulder CrossFit

CrossFit Open Workout 12.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

6
Feb

Wednesday February 7th

Deadlifts at Boulder CrossFit

skill:

Handstand walks

strength:

10-8-6-4-2 strict press

conditioning:

“Open Testing”

Every 20 seconds for as long as possible complete:

1 ground to overhead – 135/95/65# (RX+165/115/75#) – 7 minute cap