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WODs & News


Tuesday January 9th

Hanging Out at Boulder CrossFit - chillin, having fun, laughing


10 deadlifts 225/155/105#

10 box jumps 24/20/16″

10 hr push ups

10 cal row

25 deadlifts

25 box jumps

25 hr push ups

25 cal row

10 deadlifts

10 box jumps

10 hr push ups

10 cal row



Friday January 5th

The 3 Amigos at Boulder CrossFit The best rowing program in Boulder Colorado!

“The 3 Amigos”

“Fast Ball”

3 rounds of:

5 over the bar burpees

10 deadlifts 255/175/125#

15 ball slams 40/30/20#

20 cal row

25 kb swings 53/35/26#

50 double unders


Thursday January 4th

KB swings at awesome Boulder CrossFit! Fun - Family - Community


5 supersets of:

max strict pull ups

max seated dumbbell press AHAP

*record total reps & weights used each round.

accessory work:

band pull aparts

plate work

bar hangs

hand stand holds

Yay pull ups!


Wednesday January 3rd

Women's Challenge at the best gym on the planet, Boulder CrossFit!

Our Next Women’s Challenge Starts On January 15th!


EMOM x 10

3 back squats at 50-60% of 1 rm

*Focus on form, not speed. Listen to your coaches and make your corrections. “Slow down, speed up”



2 rounds of:

1 min row sprint (calories)

1 min max lateral stick jumps 24/20/16″ (over and back is 1)

1 minute rest

core cash out

“Exercise, add intensity, live to see another year”