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WODs & News

8
Jan

Tuesday January 9th

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

“Scooter”

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

“Fraser”

4
Jan

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

3
Jan

Thursday January 4th

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

strength:

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!

2
Jan

Wednesday January 3rd

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

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

strength:

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”

conditioning:

“Chase”

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”