HERO WOD: “MURPH” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Partition the reps. Ex: 20 Rounds of 5 Pull-up/10 Push-up/15 Squats or 10 Rounds of 10 Pull-up/20 Push-up/30 Squats Instructions for the WOD: Arrive early (10-15min), you will be responsible for your own warm-up. Have your pull-up station and chips...Read More

Warm-up: 2 Rounds 15 Shuttle runs (25′ forward + 25′ backward=1) 20 Walking Lunges (that’s 10 each leg) Pre-game: Pigeon stretch/mt. climber stretch 3×3 Dead Lift, building up to working weight WOD: 5 Rounds 10 Dead Lifts, 185#/125# 15 Box Jumps, 24″/20″ 300m Row Strength: Push Press 5-4-3-2-1-1-1…. and so with 1 rep till a...Read More

Warm-up 2 Rounds 400m Run 15 PVC Pass Through 15 PVC Over Head Squat Skill: Squat Snatch WOD: 15min time limit, Rep Progression of: Squat Snatch, 75#/55# Bar Facing Burpee Execute one Snatch and one Burpee, then 2 Snatches and 2 Burpees 3/3, 4/4 and so on till the 15min time limit has expired.Read More

Warm-up: 2 Rounds 100 Single Unders 10 Burpees 10 Squats 10 Knee Tuck to Lunge Skill: Med Ball Clean WOD: 3 Rounds 50 Double Unders (Mod=50 Tuck Jumps) 40 Sit-ups 30 Med Ball Cleans, 20#(14#) 20 Pull-ups 10 Hand Stand Push-ups (Mod=Wall Climb + Right and Left Shoulder Tap) Med Ball Cleans: Please watch video,...Read More

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: 3 Rounds 800m Run 25 Pull-up 25 Push-press, 95#(65#)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

WOD: AMRAP 13min 7 OHS, 95#(65#) 10 Push-ups 13 Box Jumps Skill: Squat Snatch Practicing: OHS, Snatch Balance, Scarecrow, Hang Squat Snatch, Snatch from ground If you got them, do them….. Snatch 1-1-1-1-1-1-1 @ 85%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