CrossFit Workouts

Matt got to work on his Sledge Hammer Swings during Strongman Saturday! Strength Snatch (Every 3 minutes, for 18 minutes (6 sets) of: 1.1.1) Rest 7-10 seconds between singles Conditioning Complete as many rounds and reps as possible in 7 minutes of: 40 Kettlebell Swings (24/16 kg) 30 Push Press (65/45 lbs) 20 Box Jumps (24″/20″) Please be mindful of light weights overhead on Push Press and don’t bail/drop bar from overhead. No less than 10-15 reps at a time for KBS or Push Press.  
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CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Check out Jen crushing the Kettlebell Clean-and-Press from last week! Strength Four sets Bench Press (4-6 reps @ 20X1) Rest 60-90 seconds Single Arm Dumbbell Row (8-10 reps each arm @ 2111) Rest 60-90 seconds Conditioning Row 1000 Meters immediately followed by… Five rounds of: 20 Wall Ball Shots (20/14 lbs) 10 Ring Dips Aim to complete Wall Balls in no more than 2 sets each round. Keep it moving!
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Mobility- 10:00-10:30am John may be new at CFG, but check out his Overhead positioning! Strength Deadlift (Every 3 minutes, for 15 minutes (5 sets of) 3 reps) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Conditioning Complete as many rounds and reps as possible in 15 minutes of: 10 Ground to Overhead (135/95 lbs) 100 Meter Run 10 Burpee Pull-Ups 100 Meter Run  
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CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Katie, Katie, and Katie having a good time!   Strength Pause Front Squat (4-6 reps @ 31X1) Every 3 minutes, for 15 minutes (5 sets)   Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14#) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24/20″) Rest 60 seconds
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Wheat Ridge High School puts on the Farmer’s 5000 5k Race every year. This year, our very own Tim and Kat placed first in each of their respective divisions. Great job, you two! #PowerCouple Strength Four sets Snatch + 2 Overhead Squats (3 total reps) Conditioning Three sets for max reps/cal of: 60 seconds of Toes to Bar 60 seconds of Dumbbell Ground to Overhead (50/35#) 60 seconds of Row for Calories Rest 60 seconds between sets
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