Monthly Archives: August 2011

Thursday 110901

Strength/Skill: 3 Sets: Russian KB Swings x 20 Stiff Leg KB Deadlift x 15 Nikki’s B-Day WOD: 7 Rds For Time: 1 Deadlift (For Load) 9 Pull Ups 40 Double Unders Additional: Handstand Hold For 3 min against Wall Hollow … Continue reading

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Wednesday 110831

Strength/Skill: 3 Sets: Back Squat  6-8reps @ 80% of 1RM Controlled Toe to Bar/Strict(no kip) 12-15 reps WOD:   “Nancy ” (last done 101105) 5 rounds for Time: 400 Meter Run 15 Overhead Squats 95#/65# Hey MWodies, In this episode of … Continue reading

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Wednesday 110831 Essentials

Strength/Skill 200 Meters Sprints x 4 Rest 2 min between rounds WOD: 3 Rounds for Time: 15 Hand Release Push ups 20 Paralette Dips 25 KB Swings 55#/35# Extra Credit: 50 Burpees for time

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Tuesday 110830 Essentials

Strength/Skill Squat Therapy WOD:  For Ten Minutes Complete 200 Single Jumps Rope Run 400 Meters with a plate then in the remaining time do as many burpees as possible

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Tuesday 110830

Strength/Skill: Split Jerk Foot Work 2 x 20 Split Jerk Balance 3 x 6 Split Jerk 3 x 3 WOD: 3 Rds For Time: 10 Handstand Push Ups 20 Ring Dips 30 KB Swing Additional: Mobility 23

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Monday 110829 -Essentials

Strength/Skill DB Deadlift DB Clean DB Push Press WOD: Run 600 meters 21 Push Press 21 Hollow Rocker Run 400 meters 15 Push Press 15 Hollow Rocker Run 200 meters 9 Push Press 9 Hollow Rocker Coaches Thoughts! Nice work … Continue reading

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Monday 110829

Strength/Skill: 3 Sets: Barbell Lunge x 8-10 ea Box Jump x 1.1.1.1.1 (Rest 5 Seconds btw reps) Wt. Pull Up x 5 WOD: 10 Minute Cap: 100 Double Unders 400 meter run with plate 45#/25# AMRAP in remaining time Plate … Continue reading

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Saturday 110827

Reminder the gym will be closed today, due to the Colorado Open competition at Front Range CrossFit.  Please feel free to come on down and cheer and show your support for your fellow Surge Family Members.  Anna and Amie start … Continue reading

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Friday 110826

This weekend Front Range CrossFit is hosting the Colorado Open.  We have 6 athletes competing this weekend and it would be great to have as many members of the Surge family out to represent and cheer on our fellow family … Continue reading

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Thursday 110825

Strength/Skill: 10 minutes Muscle up/Handstand Practice WOD: 2 Rds For Total Reps: 1 minute Airdyne (Calories) 1 minute Lateral Stick Jump 1 minute Bear Crawl 1 minute Double Understand 1 minute Row (Calories) 1 minute Burpees 3 minutes Rest Additional: … Continue reading

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