Articles from June 2012



Heat Times for the Comp at Elevations today!

Calendar June 30, 2012 | Posted by courtney

We hope to see everyone down at CrossFit Elevation today cheering on our first time competitors! Amber C, Mary, Audrey and Heather will all be doing their first comp today! Heather and Amber are in the Women’s beginner and Mary and Audrey are in the women’s advanced! The address is: 837 Sante Fe Drive, Denver Co 80204

9:15 AM — WOD 1 Heat 1 (Men’s Beginner Group 1)
9:35 AM — WOD 1 Heat 2 (Men’s Beginner Group 2)
9:55 AM — WOD 1 Heat 3 (Women’s Beginner)
10:15 AM — WOD 1 Heat 4 (Men’s Advanced)
10:35 AM — WOD 1 Heat 5 (Women’s Advanced Group 1)
10:55 AM — WOD 1 Heat 6 (Women’s Advanced Group 2)

11:15 AM — WOD 2 Heat 1 (Men’s Beginner Group 1)
11:35 AM — WOD 2 Heat 2 (Men’s Beginner Group 2)
11:55 AM — WOD 2 Heat 3 (Women’s Beginner)
12:15 PM — WOD 2 Heat 4 (Men’s Advanced)
12:35 PM — WOD 2 Heat 5 (Women’s Advanced Group 1)
12:55 PM — WOD 2 Heat 6 (Women’s Advanced Group 2)

1:15 PM — WOD 3 Heat 1 (Men’s Beginner Group 1)
1:35 PM — WOD 3 Heat 2 (Men’s Beginner Group 2)
1:55 PM — WOD 3 Heat 3 (Women’s Beginner)
2:15 PM — WOD 3 Heat 4 (Men’s Advanced)
2:35 PM — WOD 3 Heat 5 (Women’s Advanced Group 1)
2:55 PM — WOD 3 Heat 6 (Women’s Advanced Group 2)

3:15 PM — Results announced!

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Saturday 120630

Calendar June 30, 2012 | Posted by brandon
Strength/Skill:
WOD:
With a Partner Perform AMRAP in 12 Minutes:

  • 6 Burpees
  • 9 Wall Balls
  • 12 KB Sumo Deadlift High Pulls
Additional:
  • Weekly Challenges
  • Mobility

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Friday 120629 – CrossFit Kids

Calendar June 28, 2012 | Posted by courtney
Strength/Skill:
Warm up:

  • 3 Rounds
  • Inch worm
  • Lunge
  • Jumping Jacks

Skill work:

  • KB/DB Swing
WOD:
 Partner AMRAP
While one partner holds a handstand/headstand the other partner completes as many of the following movements as possible in rounds. Both partners perform each movement before moving on to the next on the list.

  • Squats
  • Tuck Jumps
  • KB Swings

Repeat sequence as many times as needed before time runs out
Additional:
  • Weekly Challenges
  • Mobility

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Friday 120629

Calendar June 28, 2012 | Posted by courtney
Just wanted to say a HUGE Happy Birthday to the best coach in the world and the most amazing partner and boyfriend! Let’s enjoy the WOD in his honor!!!
Brandon’s Birthday WOD:
Buy in:  Run 800 Meters

then:2 Rounds for time:

  • 83 Double Unders
  • 6 Muscle Ups
  • 29 KB Swings 70#/55#
  • 29 Box Jumps 30″/24″
  • 6 Muscle Ups
  • 29 GHD sit ups
  • 29 Power Snatch 95#/65#
  • 6 Muscle Ups

Cash out: 400 Meter Farmers carry 55#/35#
Additional:
  • Weekly Challenges
  • Mobility

 

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Thursday 120628

Calendar June 27, 2012 | Posted by brandon
Strength/Skill:
  • Handstand/Handstand Walk Practice
WOD:
5 Rds For Time:

  • 15 Knee to Elbow
  • 15 Hip Ext.
  • 15m Handstand Walk
  • 15 Box Jumps
Additional:
  • Weekly Challenges
  • Mobility

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Thursday 120628 – CrossFit Kids

Calendar June 27, 2012 | Posted by courtney
Strength/Skill:
Warm up:

  • 3 Rounds
  • Inch worm
  • Partner Over Under

Skill work:

  • Handstand/Headstand practice
  • KB/DB Swing
WOD:
 Partner AMRAP
While one partner holds a handstand/headstand the other partner completes as many of the following movements as possible in rounds. Both partners perform each movement before moving on to the next on the list.

  • Squats
  • Push ups
  • KB Swings

Repeat sequence as many times as needed before time runs out
Additional:
  • Weekly Challenges
  • Mobility

Category Categories: Crossfit Kids WOD  |  Comments No Comments

Wednesday 120627

Calendar June 26, 2012 | Posted by brandon
Strength/Skill:
  • Stone Practice
Brittany’s B-Day WOD:
In Teams of 3 Perform 3 Rds AMRAP in 4 Minutes

  • Stone to Shoulder 115/75
  • Backward Sled Drag
  • High Bar Back Squat 185/125

Rest 1 Minute repeat for total of 3 rds
Additional:
  • Weekly Challenges
  • Mobility

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Tuesday 120626

Calendar June 25, 2012 | Posted by brandon
Strength/Skill:
  • 10-15 Minute Pull Up Practice
WOD:
 EMOM For 10 Minutes:

  • 10/6 Supinated Grip Strict Pull Ups
  • During Rest Perform AMRAP of Double Unders

*Score Equals total number of Double Unders Performed
Additional:
  • Weekly Challenges
  • Mobility

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Tuesday 120626 – CrossFit Kids

Calendar June 25, 2012 | Posted by brandon
Strength/Skill:
Warm up:

  • 3 Rounds
  • 20 sec Jump rope
  • 20 sec T push ups
  • 20 sec Sit ups

Skill work:

  • Pull up practice
WOD:
 AMRAP in a given amount of time of

  • 7 Front Squats
  • 5 Pull ups
  • 3 Forward rolls
Additional:
  • Weekly Challenges
  • Mobility

Category Categories: Crossfit Kids WOD  |  Comments No Comments

Monday 120625

Calendar June 24, 2012 | Posted by brandon
Strength/Skill:
  • Hang Squat Snatch 5×3 (3 Reps every 90 seconds)
  • Snatch Balance 3×3 (top ea. minute)
WOD:
 21-15-9 For Time:

  • Overhead Squat
  • Toes To Bar
Additional:
  • Weekly Challenges
  • Mobility

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