Weightlifting Every Two minutes, for 16 minutes (8 sets): Hang Snatch + Snatch (1)   Metcon In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:12 Thrusters (95/65 lbs)12 Bar-Facing Burpees     Trail Run Tuesday Elk Meadow Loop tomorrow!  Meet here...Read More

  GET SIGNED UP TODAY! Wodapalooza  Girls Gone Rx Denver   Weightlifting Power Clean (1) Take 15-20 minutes and build to today’s 1-RM Power Clean   Metcon For time:Row 30 Calories30 Burpees30 Wall Ball Shots (20/14 lbs) (RX + 30/20#)30 Kettlebell Swings (32/24 kg)30 Dumbbell Push Press (50/35 lb DBs)30 Pull-Ups (RX + 10 muscle...Read More

  JOIN US FOR YOGA AT NOON!    Metcon Three rounds for time of:Partner A Rows 500 Meters…While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, frontrack, or farmer’s carry hold for the duration of Partner A’s rowimmediately followed by…Partner B Rows 500 Meters…While Partner A...Read More

    Weightlifting Deadlift (2) *Set 1 – 10 reps @ 55% of 1-RM*Set 2 – 10 reps @ 65%*Set 3 – 6 reps @ 80%*Set 4 – 6 reps @ 90%*Set 5 – 4 reps @ 95%*Set 6 – 2 reps @ 100%Rest 2-3 minutes between sets.Please remember, this should be based off of...Read More

  Gymnastics Every 2 minutes, for 12 minutes (3 sets each) of: Weighted Strict Chest-to-Bar Pull-Ups  (3) *Remaining time accumulate time in L-Sit hold Handstand Walk (50-75 feet)   Metcon Five rounds for max calories/reps of:30 seconds of RowingRest 30 seconds30 seconds of Double-UndersRest 30 seconds30 seconds of Slamballs (30/20 lbs)Rest 30 seconds Mountain Bike...Read More

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Snatch (1) Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.   Metcon Complete rounds of 21, 15 and 9 reps for time of:Bar-Facing BurpeesHang Squat Snatches (95/65 lbs)Read More

  Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat (1) *Set 1 – 5 reps @ 70-74% of 1-RM*Set 2 – 5 reps @ 75-79%*Set 3 – 3 reps @ 80-84%*Set 4 – 2 reps @ 85-89%*Set 5 – 2 reps @ 90-94%*Sets 6-8 – 1 rep @ 95+%   Metcon Complete...Read More

    Weightlifting Every 2 minute, for 12 minutes (6 sets): Shoulder Press (1) Once you have found your 1-RM (which you will use for this entire cycle), then perform the following.. Every 3 minute, for 6 minutes (2 sets): Max Reps Push Press @ 80-85% of today’s 1-RM   Metcon “Helen” 3 Rounds for...Read More

  Metcon In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:Station 1 – 300/250 Meter RowStation 2 – 25 Slamballs (30/20lbs)Station 3 – 20 Dumbbell Push PressStation 4 – 100m RunStation 5 – RestRead More

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Clean and Jerk (1) Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.   Metcon “2008 CrossFit Games Finale”For time:30 Squat Clean & Jerks (155/105 lbs)Read More