Thursday May 16, 2012

6:30AM class on Thursday!

Strength: 5 reps of Power Snatch at 65%, 75%, 5+ reps at 85%

WOD
10-1 Deadlifts (185/135)
10 Push ups
1-10 Jumping squats

 

Wednesday May 16, 2012

6:30AM class Thursday!

WOD

Strength: Squat Clean - 5 at 65%, 75%, 85%

5 Rounds – 3 minutes per round (15min continuous running clock)

400m Run

15 Toes 2 Bar

* When the clock starts, run the 400m and spend the remaining time of the 3 minutes completing the 15 toes 2 bar. If you finish early, rest until the next 3 minute round starts.  If you do not complete all 15 reps in any of the 5 rounds, track the number of reps not complete and do 1 burpee box jump as a penalty for each missed toes 2 bar at the end of the 5 Rounds.

Tuesday May 15, 2012

Announcement: The Colorado Open Competition by Front Range CrossFit is August 25-26th this year.  Registration opens tomorrow morning (Tues, May 15th 0900)!  Last year it only took 3 days for this competition to sell out, so if you're interested, please register first thing Tuesday morning.  For additional details, see: http://www.frontrangecrossfit.com/; and go to "FRCF Event Series" on the right side of the webpage, then click on the "Colorado Open" tab on the left.  It's a huge and fun competition, so sign up!

WOD

Strength: Push Jerk - 5 at 65%, 75%, 85%

WOD 4 from 2011 Open
10min AMRAP
60 Bar facing burpees (feet must leave floor at the same time and land together)
30 Overhead Squats (120/90)
10 Muscle Ups (sub 20 pull ups/20 dips or 15 banded muscle ups)

Monday May 14, 2012

Announcement: The Colorado Open Competition by Front Range CrossFit is August 25-26th this year.  Registration opens tomorrow morning (Tues, May 15th 0900)!  Last year it only took 3 days for this competition to sell out, so if you're interested, please register first thing Tuesday morning.  For additional details, see: http://www.frontrangecrossfit.com/; and go to "FRCF Event Series" on the right side of the webpage, then click on the "Colorado Open" tab on the left.  It's a huge and fun competition, so sign up!

WOD

Run 1200m
20 Power Cleans (125/85)
Run 800m
20 Hang Cleans (125/85)
Run 400m
20 Hang Squat Cleans (125/85)

Open Gym Sunday 11 - 12:30

Come on in to make up a missed WOD or work on some skills!

Saturday May 12, 2012

Partner WOD

70 Back Squats (135/95)
50 Pullups
30 Push Press (135/95)
70 Front Squats (95/65)
50 Pullups
30 Push Press (95/65)
70 Overhead Squats (65/45)
50 Pullups
30 Push Press (65/45)

*During all bar work (squats and push press), the bar cannot touch the ground until the set is completed.  400m run penalty for both team members if the bar touches the ground.

Friday May 11, 2012

Happy Friday!!

WOD

"FRAN"
21-15-9
Thrusters (95/65)
Pullups

Then...

Cool Down for time:
Run 400m
Rest exactly 1min
Run 800m

Thursday May 10, 2012

WOD

Strength: 10x2 Dynamic Deadlifts

5min AMRAP
10 Push Press (135/95)
10 Lateral Jumps (2-for-1)

3min REST

5min AMRAP
10 Deadlifts (185/135)
10 Hand Release Pushups

Chris coaching the newbies!AMRAP with wall balls anyone?

Wednesday May 9, 2012

THURSDAY - 6:30 AM Class time for those early risers who want a little extra sleep!!!

Xfit Global - check it out... $.99 app for Iphone or Android phones. Put milehighcrossfit as your default and see classtimes, WOD, travel WOD's and post your scores and see others who post.

WOD

Strength: 5-5-5 Shoulder Press

5 Rounds
Run 200m
3 Muscle Ups (or sub 12 Ring Dips)
6 Squat Cleans (155/105)

Tuesday May 8, 2012

Competition WOD 3 is up!

WOD

18min AMRAP
30 Double Unders
20 Wall Balls (20/14)
10 Toes 2 Bar