Month: February 2016

Warm Up: Tabata: Burpees Push Ups Lunges T2B Skill Work: Burgener Warm Up WOD: 20 min EMOM: Odd: 3 Squat Cleans (155/115) Even: 10 Ring Dips

Have you signed up for The Open yet?? Sign up TODAY at  http://games.crossfit.com Warm Up: Tabata: Mountain Climbers Banded Side Step Front Squats Handstand Hold Strength: Front Squat 3-3-3-3-3 WOD: 8 min AMRAP: 10 HSPU 15 Deadlifts (225/155) 30 DU’s

Warm Up: Tabata: Feet to Hands Goblet Squats Planks Kip Swings WOD: Partner WOD 15 min AMRAP: 15 Pull Ups, while partner hangs from pull up bar 15 Wall Balls (20/14), while partner holds the bottom of the squat 15 …

Tuesday WOD 2/16/16 Read more »

Don’t forget we will only have a 8:30am, 11:30am, and a 5:30pm class today Warm Up: Tabata: Burpees Handstand Hold OH Squats Kip Swings Strength: Split Jerks 3-3-3-3-3 WOD: For Time: 21-15-9 reps of: OH Squats (95/65) Burpees Over the …

Monday WOD 2/15/16 Read more »

Warm Up: Tabata: DU’s Air Squats Inchworm Push Ups Broad Jumps WOD: “Kelly” 5 Rounds For Time: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)

Warm Up: Tabata: DU’s Banded Side Step Goblet Squats Kip Swings Strength: Back Squat 5-5-5-5-5 WOD: 7 min AMRAP: 15 Burpees 10 T2B

Warm Up: 2 Rounds: 100m Jog 10 Lunges High Knees 10 Hollow Rocks Butt Kickers 10 Single Leg DL WOD: For Time: 400m RUN 40 Sit Ups 20 Deadlifts (205/135) 1 Rope Climb (substitute 5 pull ups) 300m ROW 30 …

Thursday WOD 2/11/16 Read more »

Warm Up: Tabata: Moutain Climbers Air Squats Push Ups Lunges Strength: Power Clean 3-3-3-3-3 WOD: 8 min AMRAP: 20 OH Walking Lunges (45/25# plate) 15 KB Swings (70/53) 10 Ring Dips

Warm Up: Tabata: Burpees Front Squats Strict Press DU’s WOD: 20 min EMOM: Odd: 1 Bear Complex (165/125)           *1 Rep = 1 power clean, 1 front squat, 1 shoulder to OH, 1 back squat, 1 …

Tuesday WOD 2/9/16 Read more »

Warm Up: 2 Rounds: 100m Jog 10 Lunges 10 Push Ups 10 PVC Pass Thrus 10 OH Squats Strength: OH Squats 5-5-5-5-5 WOD: “SQT” 3 Rounds For Time: 10 Ground to OH (95/65) 200m Shuttle Sprint (50×4)