Warm-up 2 Rounds 200m Run 10 Squats 10 Push-up 10 Toes 2 Bar (Mod=leg raise) Pre-Game: Mt. Climber/Wrist stretch 3×3 Power Clean, building up to workout weight Wall Ball warm-up WOD: 5 Rounds 10 Power Cleans, 135#(95#) 15 Wall Balls Strength: Clean & Jerk 3×3 Warm-up then 1-1-1-1-1-1 at 85% or add 5# to last...Read More
WOD#1 AMRAP 10min 5 Dead Lifts, See Cart 25 Squats 4min Rest WOD#2 10min time limit “Annie” 50-40-30-20-10 Double Under Sit-up 4 min rest WOD#3 10min time limit 1000m Row 30 Burpees Based on class size, you may windup doing WOD#2 or #3 first. Score for WOD#1 will be total reps completed. WOD#2 and #3...Read More
Warm-up WOD: 4 Rounds 200m Run 30 Sit-ups 15 Wall Balls Pre-game: Wrist stretch/mt. climber stretch/pigeon stretch 3×3 Clean and Jerk, building up to working weight WOD: 8 Rounds for time of: 0:20sec Max reps Pull-up (If you got muscle-ups, do’em) 0:10sec Rest 0:20sec Max rep Clean and Jerk, 135#(95#) 0:10sec rest Do not go...Read More
Registration for the 2012 Colorado Open at Front Range CrossFit begins Tuesday May 15 at 9am. This is a great 2 day competition that will truly put your fitness to the test. If you are interested do not procrastinate IT WILL SELL OUT QUICK! Last year they sold out in 3 days and they are...Read More
Warm-up: 2 Rounds 40 Double Unders or 80 Single Unders 10 PVC Pass Through 10 PVC Shoulder Press 10 PVC Thrusters Pre-Game: Wrist Stretch Mt. Climber Stretch 3×3 Thruster, building up to working weight WOD: 6-9-12-9-6 Thruster, see chart 200m Run Strength: Back Squat 5-4-3-2-1 Working at 40%-50%-60%-70%-80% for the 1 Rep (DO NOT MAX...Read More
Teams of 2-3 people complete the following WODs WOD #1 2500m Row Ideally teammates will switch every 250m, score is total time rowed. 12min time limit 3min rest/set-up WOD#2 1RM Thruster Each member of the team must achieve a 1RM Thruster, score is combined weight. Follow the rep sequence of 5-4-3-2-1-1-1-1 and so on till...Read More
