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Saturday 140125

24
Jan

Saturday 140125

Reminder:

  • Class Schedule: 7 am Comp, 8:30 Group Class, 9:30 Cancelled
  • Adam and Trevor are Competing in the Winter WODfest: Saturday at CrossFit Eminence located at 864 E. 78th Ave. Thornton, CO 80229 from 8am to 5 pm, then Sunday at Veterans Memorial Aquatic Center 5310 E 136th Ave, Thornton, CO 80241 from 9am to 5 pm.
  • Saturday at CrossFit Verve join and North Metro Fire families as they host a fundraiser WOD to benefit Craig Moilanen.  Craig was diagnosed with an aggressive form of Non-Hodgkin’s Lymphoma in November of last year.  Craig has used all of his allotted time off at work and needs assistance with medical bills.  The benefit WOD will be every half hour from 8am to 2pm.  CrossFit Verve is located at  3344 Walnut St Denver, Colorado 80205

Essentials

Strength/Skill:
Warm up:3 Sets

  • :15 Jumping Jack
  • :15 Squat
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman

Strength:

5 Sets: (EMOM)

  • Odd Minutes – Dips x 6-8
  • Even Minutes – Rope Climb x 1-2

Skill:

WOD:
With a Partner Perform For Time:

  • 400m Plate Carry (Buy In)

3 Rds:

  • 10 Partner Over-Unders
  • 20 DB Thruster
  • 40 KB Swing
  • 60 Slam Balls

Then

  • 80 Box Jump (Cash Out)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets

  • :15 Jumping Jack
  • :15 Squat
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman

Strength:

5 Sets: (EMOM)

  • Odd Minutes – Dips x 6-8
  • Even Minutes – Rope Climb x 1-2

Skill:

WOD:
With a Partner Perform For Time:

  • 400m Plate Carry (Buy In)

3 Rds:

  • 10 Partner Over-Unders
  • 20 DB Thruster
  • 40 KB Swing
  • 60 Slam Balls

Then

  • 80 Box Jump (Cash Out)
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Rds NFT:

  • 10 Box Jumps
  • 10 Toes to Bar
  • 10 Pistols Alt.

Strength:

Skill:

WOD:
A) 4 Rds For Time:

  • 5 Squat Cleans 185/125
  • 10 Chest to Bar Pull Up
  • 20 Double-Unders

Rest 5 minutes, then

B) 12-9-6 For time:

  • Overhead Squat 185/125
  • Chest to Bar Pull Up

Rest 5 minutes, then

C) 4 Rds For Time:

  • 10 Deadlifts 185/125
  • 20 Wall Ball Shots 30/20
Additional:
  • 10 Minutes Mobility

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