Monthly Archives: July 2012

Wednesday 120801

Strength/Skill  “Iron Shoulder Series” WOD: 4 Rds For Time: 7 KB/DB Snatch LT Arm 55/35 7 Stationary OH Lunges LT Arm 7 KB/DB Snatch RT Arm 7 Stationary OH Lunges RT Arm 7 Muscle Ups Additional: Weekly Challenges Mobility

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Registration for the Masters…Open tomorrow 8/1 at 9:00am

Just a reminder that if you are wanting to do the Master’s Championship at Front Range on October 13-14, registration opens tomorrow morning at 9:00 and is expected to sell out quick. Home The age groups are: 35-39, 40-44, 45-49, … Continue reading

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Strength/Skill  Back Squat 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% (Percentage based off 3 RM) WOD: 3 Rds For Time: 15 Hang Power Clean 135/95 15 Burpee Additional: Weekly Challenges Mobility

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Monday 120730

Strength/Skill  3 Sets: Wt. Supinated Grip Pull Ups x 6-8 Double Unders x 20 Williams B-Day WOD: AMRAP in 10 Minutes 10 Box Jump 10 Pull Ups 10 Shoulder to Overhead Rest 1 Minute AMRAP in 2 Minutes Double Unders … Continue reading

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Saturday 120728

Strength/Skill High Bar Back Squat 5×3 @70-80% of 1 RM (If you do not know your 1 RM HBB use 90% of you 1 RM Low Bar Back Squat) 3 Reps every 90 Seconds increase weight each set WOD:  With … Continue reading

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Friday 120727

Strength/Skill TnG Clean & Jerk Minutes 1-3 Perform 5 Reps Minutes 4-6 Perform 3 Reps Minutes 7-9 Every 30 Seconds Perform 1 Reps WOD:  “Grace” For TIme: 30 Clean and Jerk 135/95 Additional: Weekly Challenges Mobility

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Friday 120727 – CrossFit Kids

Strength/Skill Warm Up: 3 Rds or 5 Minutes 3 Cartwheels=>5 Box Jumps=>2 Forward Rolls =>50m Run Skill: Rope Climb Bupree Box Jump WOD:  With a Partner Perform AMRAP in 10 Minutes 1 Rope Climb (10 Supine Row) AMRAP Burpee Box … Continue reading

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Thursday 120726

Strength/Skill: 4 Sets: Wt. Back Ext. x 8-12 @2111 Supine Row (Chest to Ring get as horizontal as possible) x 8-10@1110 WOD: AMRAP in 7 Minutes: Dumbbell Burpee Deadlifts *Score equals weight of dumbells used times number of burpees performed.  … Continue reading

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Thursday 120726 – CrossFit Kids

Strength/Skill: Warm Up: 3 Rds Agility Ladder=>50m Sprint=>5 Burpee=>10 Sit Ups Skill: Thruster KB Swing WOD: AMRAP in Given Minutes 1 Thruster 1 KB Swing 2 Thruster 2 KB Swing 3 Thruster 3 KB Swing ….. ect. Additional: Weekly Challenges … Continue reading

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Wednesday 120725

Strength/Skill:  Mobility Jeremy H’s B-Day WOD: “Severin” For Time: 50 Strict Pull Ups 100 Hand Release Push Ups Run 5K Additional: Weekly Challenges Mobility Just wanted to give a shout out to the CrossFit Surge Soccer Team. We’re 3-0 in … Continue reading

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