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Call TODAY to set up for FIRST session
970.870.1444
SUNDAY, 5/20/12
Ten rounds for time of:
5 Pull-ups
10 KB swings 53/35#
15 Sit-ups
SATURDAY, 5/19/12
Open gym 9:00-11:00 a.m.
FRIDAY, 5/18/12
3 Squat cleans on the minute for 15 minutes.
THURSDAY, 5/17/12
Overhead squats 5-5-5
then
Three rounds for time of:
10 Overhead squats
20 Toes 2 bar
30 Box jumps
WEDNESDAY, 5/16/12
Three rounds for time of:
50 Squats
400 meter run
TUESDAY, 5/15/12
Five rounds for time of:
20 Push-ups
20 DB snatches (10 ea. arm alternating) 50/35#
20 Sit-ups
MONDAY, 5/14/12
PARTNER W.O.D.
Deadlift hold & 40 pull-ups
Chin abovebar hold & 60 wall ball
Partner cary with 50/30# - 150'
40 Alternating box jumps
Partner cary with 50/35# - 150'
5 Pull-ups each
SUNDAY, 5/13/12
50 Back squats 135/95#
40 Pull-ups
30 Shoulder to overhead 135/95#
50 Front squats 85/65#
40 Pull-ups
30 Shoulder to overhead 85/65#
50 Overhead squats 65/45#
40 Pull-ups
30 Shoulder to overhead 65/45#
SATURDAY, 5/12/12
Open gym 9:00-11:00 a.m.
FRIDAY, 5/11/12
Four rounds for time of:
25 Wall ball shots
50 Double-unders
THURSDAY, 5/10/12
5 Power snatches 95/65#
10 Weight plate ground to overhead 45/25#
15 Sit-ups
150 meter run
WEDNESDAY, 5/9/12
"Diane"
21-15-9 reps for time of:
Deadlift 225/155#
Handstand push-ups
TUESDAY, 5/8/12
30 Pull-ups
Run 400 meters
30 Box jumps
Run 400 meters
30 KB swings 53/35#
Run 400 meters
30 Push press 75/55#
Run 400 meters
MONDAY, 5/7/12
10 Burpees
20 Knees 2 elbows
30 Wall ball
40 Push-ups
50 Squats
40 Push-ups
30 Wall ball
20 Knees 2 elbows
10 Burpees
SUNDAY, 5/6/12
9-7-5 reps for time of:
One arm DB thruster right arm
Knees 2 elbows
One arm DB thrusters left arm
Ball slams
SATURDAY, 5/5/12
Open Gym 9:00-11:00 a.m.
FRIDAY, 5/4/12
Run 1600 meters
50 Push press 45/35#
Run 800 meters
35 Push press 75/55#
Run 400 meters
20 Push press 95/65#
THURSDAY, 5/3/12
Deadlift 10-5-5-3-3-3-3
WEDNESDAY, 5/2/12
Five rounds for time of:
10 Pull-ups
20 Sumo deadlift high pull 53/35#
40 Double unders
TUESDAY, 5/1/12
Three rounds for time of:
10 Power cleans 135/85#
400 meter run
MONDAY, 4/30/12
Ten rounds for time of:
10 Push-ups
10 Walking lunges each leg
10 Wt. plate ground to overhead 45/25#
10 Weighted sit-ups 30/20#
SUNDAY, 4/29/12
Run 400m
Then five rounds for time of:
5 Squat Cleans 155/105
30 Double Unders
SATURDAY, 4/28/12
Open gym 9:00-11:00 a.m.
FRIDAY, 4/27/12
Three rounds for time of:
15 KB swings 53/35#
10 Burpee box jumps
THURSDAY, 4/26/12
Back squat 5-5-5-5-5
Press 5-5-5-5-5
WEDNESDAY, 4/25/12
Run 400 meters
21 Thrusters 95/65#
21 Pull-ups
Run 300 meters
15 Thrusters
15 Pull-ups
Run 200 meters
9 Thrusters
9Pull-ups
TUESDAY, 4/24/12
Four rounds of:
10 One arm dumbell snatch
Sprint
MONDAY, 4/23/12
Run 1000 meters
50 Sit-ups
40 Lunges
30 Push-ups
20 KB swings 53/35#
10 Pull-ups
Run 150 meters
SUNDAY, 4/22/12
5 Power cleans 135/85#
10 Box jumps
150 meter run
20 minute A.M.R.A.P.
SATURDAY, 4/21/12
Open Gym.
Today marks the first of our open gym Saturdays. Come by between 9:00 and 11:00 a.m and do a make-up day or do some strength/skill work.
FRIDAY, 4/20/12
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead squats 95/65#
Toes 2 bar
Run 150 meters
THURSDAY, 4/19/12
Clean 5-5-5-5-5
WEDNESDAY, 4/18/12
Three rounds for time of:
Run 400 meters
21 KB swings 53/35#
12 Hand release push-ups
TUESDAY, 4/17/12
For time:
Run 800 meters
10 rounds of the couplet:
10 Hand stand push-ups
10 One legged squats
Run 800 meters
MONDAY, 4/16/12
10-9-8-7-6-5-4-3-2-1 reps of:
Chest-to-bar pull-ups
Box jumps
GHD sit-ups
SUNDAY, 4/15/12
Make-up Day
SATURDAY, 4/14/12
Run 800 meter
then 10 rounds for time of the couplet:
10 Pull-ups
10 Ring dips
Run 800 meters
FRIDAY, 4/13/12
Five rounds for time:
Hand stand walk 25 yards
50 Squats
THURSDAY, 4/12/12
CF Games Open workout 11.3
In five minutes complete as many reps as possible of 165/110# squat clean & jerk.
WEDNESDAY, 4/11/12
3 Strict pull-ups
6 Strict press 95/65#
9 Romanian deadlift 95/65#
12 minute A.M.R.A.P.
TUESDAY, 4/10/12
Five rounds for time of:
21 Over head walking lunge steps 45/25#
21 Burpees
MONDAY, 4/9/12
Run 800 meters
then complete ten rounds of:
10 Knees to elbows
10 Hug-a-twinkie
then run 800 meters
SATURDAY, 4/7/12
No class today. Get outside and go for a hike, run, bike ride, ski or play golf. Or all of the above.
FRIDAY, 4/6/12
Make-up Day
or
Strength & skill work
THURSDAY, 4/5/12
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlift 155/100#
12 Hand release push-ups
15 Box jumps 24/20"
WEDNESDAY, 4/4/12
Ten rounds for time of:
10 Wall ball shots
150 meter run
TUESDAY, 4/3/12
Three rounds for time of:
Run 400 meters
Max reps of overhead squats 95/65#
This is a partner workout. As partner A runs 400 m partner B accumulates max reps of overhead squats, partner B then runs as partner A accumulates max reps of overhead squats. Workout is complete when both partners have completed three rounds each.
MONDAY, 4/2/12
Ten rounds for time of:
5 Pull-ups
10 KB/DB snatch each hand
15 Double-unders
SUNDAY, 4/1/12
Make-up Day or Coaches Choice
SATURDAY, 3/31/12
21-15-9
Front Squat 135/95#
Box Jumps
FRIDAY, 3/30/12
Five rounds for time of:
10 Romanian deadlifts 135/95#
20 Push-ups
30 Sit-ups
40 Jumping JAX
THURSDAY, 3/29/12
From the 2011 CrossFit Games Open 11.1
In 10 minutes complete as many reps as possible of:
30 Doubl-unders
15 Power snatch 75/55#
WEDNESDAY, 3/28/12
Front squats 10-5-5-3-3-3-3-3
TUESDAY, 3/27/12
"Del"
For time:
25 Burpees
Run 400 meters with 20# med ball
25 Weighted pull-ups with 20# dumbell
Run 400 meters with 20# med ball
25 Handstand push-ups
Run 400 meters with 20# med ball
25 Chest 2 bar pull-ups
Run 400 meters with 20# med ball
25 Burpees
MONDAY, 3/26/12
Six rounds for time of:
10 Sumo deadlift high pull 95/65#
10 Dips
10 Lunges each leg
SUNDAY, 3/25/12
Make-up Day
SATURDAY, 3/24/12
Three rounds for time of:
10 KB swings 53/35#
20 Goblet squats 53/35#
400 meter run
FRIDAY, 3/23/12
Mystery W.O.D.
THURSDAY, 3/22/12
CrossFit Games Open workout 12.5
Complete as many reps as opssible in 7 minutes following the rep scheme below:
3 Thrusters 100/65#
3 Chest 2 bar pull-ups
6 Thrusters
6 C2B pull-ups
9 Thrusters
9 C2B pull-ups
12 Thrusters
12 C2B pull-ups
15 Thrusters
15 C2B pull-ups
18 Thrusters
18 C2B pull-ups
Continue ladder until time runs out.
WEDNESDAY, 3/21/12
Three rounds for time and max reps of:
Run 400 meters
Wall climbs
This will be done with a partner.
TUESDAY, 3/20/12
Five rounds for time of:
20 KB/DB snatch (10 each arm) 35/20-25#
20 Squats
MONDAY, 3/19/12
Three rounds for time of:
20 Push press 95/65#
30 Push-ups
40 Sit-ups
SUNDAY, 3/18/12
Make-up Day
SATURDAY, 3/17/12
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