Big Thompson CrossFit WOD 15.7.14



Cleans 3×1 @ 90%


Within 10 minutes, increasing weight complete 5 times for heaviest weight/set


One Set = 1 Hang Power Clean/1 Hang Squat Clean/ 1 Power Clean/ 1 Squat Clean

A hang power clean followed by a hang squat clean followed by a power clean followed by a squat clean without dropping the bar is one (1) rep.  Take time as needed between sets to work to a heavy weight.  Athletes may partner on a bar.

Boot Camp


(7:30 am, Tues./Thurs.)


AMRAP 30 Minutes

800 Run

10 Pull Ups

20 Sit Ups

Baby Lincoln