Chad rowing at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.

 

Goals

Pause Squats

3×3 Double Pause Front Squats

Pause for 10 seconds at the bottom and 5 seconds half way up.

 

Glory

For Time:

30 Calorie Row

30 Barbell Facing Burpees

30 Hang Power Cleans (135/95)

 

Grind

Ring Extensions

2×10 alternating arms – pause 1-2 seconds at extension

2×5 double arms – pause 1-2 seconds at extension

Scott Kettle Bell Swings at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.

 

Glory

“Kettlebell Hell”

In 3 minutes complete:

25 KB Swings

15 Burpees

AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

In 3 minutes complete:

25 KB Swings

15 Burpees

AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

In 3 minutes complete:

25 KB Swings

15 Burpees

AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest.

 

Rest 5 minutes and repeat 1, 2 and 3 again.

Judges Meeting at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.

 

Goals

F.I.T. Test

Max Effort of:

Handstand Hold for Time (no feet on wall)

 

Glory

3 Rounds for Time of:

400m Run

21 Pull ups

12 Hang Squat Snatches (95/65)

Thruster Workout at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.

 

Goals

3×3 Pause Front Squats, hold the bottom position for 10 seconds

 

Glory

“The Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Nice Wall Balls at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.

 

Goals

15 Minute Cap

A. 5 sets of 1 Snatch Pull at 1RM Snatch weight

B. 5 sets of 2 Snatch Deads at 1RM Snatch weight

C. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight

 

Glory

For Time:

1 Mile (Row or Run)

50 Wall Balls (20/14)

40 Box Jumps (24/20)

30 Hand Release Burpees

20 Power Snatches (135/95, 115/75)

Chris Pischel Squatting at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.

 

Goals

13 Minutes to Set 1 Rep Max of:

Back Squat

 

Glory

For Time:

5 Clean and Jerks (205/145, 165/115, 135/95)

5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)

1000m Row

5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)

5 Clean and Jerks (205/145, 165/115, 135/95)

Bar Over Burpees from the Festivus Games at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.

 

Goals

F.I.T. Test

2 Minutes Max Effort of:

Box Jumps (24/20)

 

Glory

“Team DT”

5 rounds for time of:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps.  That is one full round.

Friday Night Flex at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Glory

Every Minute On the Minute for 10 Minutes:

5 Front Squats (you choose the weight)

Then

Every Minute On the Minute for 14 Minutes:

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch

Even: 6 Muscle ups

 

Grind

NOT for time:

200m (10m=#’s to line) Double KB Farmers Carry (32/24)

20 Plate Weighted Sit ups with anchored feet (45/25)

150m Single KB Baby Carry (hold KB in crossed arms on your chest) (32/24)

20 GHDSU

100m Double KB Overhead Walk (32/24)

20 GHDSU

150m Single KB Baby Carry (hold KB in crossed arms on your chest) (32/24)

20 Plate Weighted Sit ups with anchored feet (45/25)

200m Double KB Farmers Carry (32/24)

Scott heading up to the podium at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.WOD

 

Goals

15 Minutes to Work Up to a :

5RM Back Squat & 5RM Front Squat

 

Glory

With a partner complete 3 rounds of:

20 Deadlifts (185/135, 155/125, 135/95)

20 Sumo Deadlifts (185/135, 155/125, 135/95)

20 Stiff Leg Deadlifts (185/135, 155/125, 135/95)

20 Double Russian KB Swings (32/24, 24/16, 16/12)

One partner completes all 20 reps of a movement while the other rests then switch.

Nathan and Shean hard at work at the Festivus Games 2014 FIT Park Meadows CrossFit, a Lone Tree CrossFit Gym serving Centennial, Parker and Highlands Ranch, COGoals

15 Minutes to Set:

1 Rep Max of Jerk

 

Glory

3 Rounds for Time of:

30 Calorie Row

30 KB Swings (32/24)

30 Box Jumps (24/20)