Look at Alex's box jump at FIT Park Meadows CrossFit in Denver Lone Tree Highlands Ranch, CO

 

Goals

2 Minutes Max Effort of:

V Ups

 

Glory

21 – 15 – 9 of:

Deadlifts (275/185)

Box Jumps (30/24)

 

Grind

3 Rounds NOT For Time of:

40 GHD Sit Ups

30 Back Extensions

20 Hip Extensions

10 Hip and Back Extensions

Middle of a FIT workout at FIT Park Meadows CrossFit in Denver Lone Tree Highlands Ranch, CO

 

Goals

Bench Press

3 x 20 of Close Grip Bench Press

You choose the weight, at least one finger should be on smooth part of bar

 

Glory

4 Rounds for Time of:

400m Run

4 Muscle Ups

40 Double Unders

 

Grind

7 x 5 of Front Squats

Double Under Clinic at FIT Park Meadows CrossFit in Denver Lone Tree Highlands Ranch, CO

 

Goals

Chest to Bar Progression

7 Sets of 10, 40 sec between sets

 

Glory

30 – 20 – 10 of:

Power Snatch (95/65)

Calorie Row

 

Grind

EMOM for 10 Minutes of:

2 Strict Presses

Julie Alonzi Clean @ Festivus Games at FIT Park Meadows CrossFit in Denver Lone Tree Highlands Ranch, CO

 

Goals

For Time:

Hand Plank

* 10 Minute Time Cap

 

Glory

3 Rounds for Time of:

800m Run

21 Power Cleans (155/105)

 

Grind

7 Minutes ME of:

Burpees

Catching Air on a 30" Box at FIT Park Meadows CrossFit in Denver Lone Tree Highlands Ranch, CO

 

Goals

Work up to a 3-rep Unbroken Hang Squat Cleans

 

Glory

21-15-9 of:

Toes to Bar

Burpee to Bar

Power Snatch (75/55)

Box Jumps (30/24)

 

Grind

3 Rounds for Time of:

200m Row

200m Run (3rd rock and back)

2 Minutes Rest Between Rounds

Aubrey Flipping Tires at FIT Park Meadows CrossFit in Denver Lone Tree Highlands Ranch, CO

 

Goals

2 Minutes ME of:

Row for Meters

 

Glory

5 Rounds for Time of:

7 Muscle Ups

11 Thrusters (155/105)

 

Grind

10 Minute AMRAP of:

5 Tire Flips (trail)

10 Med Ball GHD Sit Ups (20/14)

Double Unders at FIT Park Meadows CrossFit in Denver Lone Tree Highlands Ranch, CO

 

Goals

F.I.T. Test

2 Minutes ME of:

Double Unders

* Does not need to be unbroken, only completed reps count

 

Glory

EMOM for As Long As Possible

3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135

* If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.

 

Grind

C2B Progression

7 sets of 10

60 seconds of rest between sets

Brittany Biggs Clean set up at FIT Park Meadows CrossFit in Denver Lone Tree Highlands Ranch, CO

 

Goals

8 Minutes to Complete

5×2 Squat Snatch

 

8 Minutes to Complete

Power Clean + Hang Squat Clean + Jerk, work up to a max set

 

Glory

“Ham Sandwich”

50 Wall Balls (20/14)

25 Deadlifts (245/165)

50 Wall Balls

Every minute on the minute, starting at the 60 second mark, complete 5 Burpees

 

Grind

3×3 Front Squats

CrossFit Hero WOD Wilmot at FIT Park Meadows CrossFit in Denver Lone Tree Highlands Ranch, CO

Glory

Wilmot

6 rounds for time:

50 squats

25 ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Jessica Halliday Wall Balls at FIT Park Meadows CrossFit in Denver Lone Tree Highlands Ranch, CO

 

Glory

Med Ball Madness by Lance Lynn

All movements are done with the medicine ball

Buy In – 800m Run

Then AMRAP of:

10 Burpees Over Ball

12 Wall Balls

14 Med Ball Sit Ups

16 Overhead Lunges (1+1=1)

18 Russian Twists (1+1=1)