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Intensity Fitness & Intensity Programming – Week of 7/13/20

Intensity Fitness & Intensity Programming – Week of 7/13/20

Rx Monday  “Holleyman” (30 min cap) 30 Rounds For Time 5 Wall Balls, 20/14 3 Handstand Push-Ups 1 Power Clean, 225/155

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Intensity Fitness & Intensity Programming – Week of 7/6/20

Intensity Fitness & Intensity Programming – Week of 7/6/20

Rx Monday E2MOM X 5 rounds 3 Deadlifts 15-12-9 (12 min cap) Deadlifts, 225/155 Bar facing Burpees DB Push Press, 2×50/35

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Intensity Fitness & Intensity Programming – Week of 6/29/20

Intensity Fitness & Intensity Programming – Week of 6/29/20

Rx Monday For time (30 min cap): 10 cal row/bike 10 wall balls 20/10 20 cal row/bike 20 wall balls 30 cal row/bike 30 wall balls 40 cal row/bike 40 wall balls 50 cal row/bike 50 wall balls

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Intensity Fitness & Intensity Programming – Week of 6/22/20

Intensity Fitness & Intensity Programming – Week of 6/22/20

Rx Intensity Monday For time (20 min cap) 2 Rounds 25 Toes to bar 50 Burpees 75 Air squats

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Intensity Fitness & Intensity Programming – Week of 6/15/20

Intensity Fitness & Intensity Programming – Week of 6/15/20

Intensity Fitness Monday AMRAP 20  100 Single Unders 20 Box Jumps (24/20) 10 Devil Press (35/25)

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Intensity Fitness & Intensity Programming – Week of 6/8/20

Intensity Fitness & Intensity Programming – Week of 6/8/20

Intensity Fitness Monday For time 15 Push jerks 15 Strict pull-ups 12 Push jerks  12 Strict pull-ups 9 Push jerks 9 Strict pull-ups 6 Push jerks 6 Strict pull-ups 3 Push jerks 3 Strict pull-ups

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CrossFit & Intensity Programming – Week of 6/1/20

CrossFit & Intensity Programming – Week of 6/1/20

CrossFit Monday E5MOM x 5 60 Double under 400m Run/1k Bike/500m Row

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CrossFit & Intensity Programming – Week of 5/25/20

CrossFit & Intensity Programming – Week of 5/25/20

CrossFit Monday Closed – Get outdoors and use your fitness

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Intensity LIVE Online

Intensity LIVE Online

Intensity LIVE Online

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Intensity LIVE Online Recordings – Week of 3/30/20

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Intensity LIVE Online Recordings – Week of 3/23/20

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CrossFit & Intensity Programming – Week of 3/16/20

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CrossFit & Intensity Programming – Week of 3/9/20

CrossFit & Intensity Programming – Week of 3/9/20

CrossFit Monday AMRAP 10 30 Double Unders 15 Power Snatches

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CrossFit & Intensity Programming – Week of 3/2/20

CrossFit & Intensity Programming – Week of 3/2/20

CrossFit Monday Every 3 minutes for 7 rounds 15/12 Cal Bike 5 Front Squats

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CrossFit & Intensity Programming – Week of 2/24/20

CrossFit & Intensity Programming – Week of 2/24/20

CrossFit Monday AMRAP 20 3 Deadlifts (315,225) 5 Strict Pull-ups 10 Push Ups 15 Air Squats

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CrossFit and Intensity Programming – Week of 2.17.2020

CrossFit and Intensity Programming – Week of 2.17.2020

CrossFit Monday For time (15 min Cap) 3 Rounds 5 Muscle-Ups 5 Handstand Push-Ups, Strict 20 Box step-ups (30"/24") Immediately into 3 Rounds 10 Ring Dips, Strict 10 Handstand Push-Ups 30 Box step-ups (24"/20") Tuesday "DT" (12 min Cap)5 Rounds for time: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Wednesday EMOM x 21 Minute 1: 3 Back squats Minute 2: 3 Weighted Strict Pull-Ups Minute 3: 15 sec Bike or Row SPRINT Thursday For time (20 min cap) 50cal/40cal Row 50 Toes to bar 150 Double Unders 50 Pistols, Alternating 50 Burpees Friday EMOM 6:00 1 Hang power snatch + 1 power snatchAMRAP 20 3 Power snatches (135lbs/95lbs) 400m Run *Add 1 power snatch to..
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Lean Habits

Lean Habits

One of the major differences I see between chronically fit people and those who aren’t is that fit people have developed something I call “lean habits.” A fit person has typically developed enough discipline over time to make the choices that best serve them and their goals regularly, which is what allows them to stay fit. For example, a person with lean habits can choose water over soda with lunch. They can drive by fast food restaurants and not be tempted to pull over. They can say no to dessert most of the time without a second thought. Are lean habits easy to develop? Well, honestly, no. But they absolutely can be developed with consistent commitment over time. Perhaps you..

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Are you playing this dangerous game?

Are you playing this dangerous game?

It’s the middle of December if you can believe it!Time for family, friends, parties, and reflection on the past year.But I want to highlight something that I think is incredibly important…If you aren’t where you want to be in terms of your health and fitness right now, and you’re waiting for January 1 to get started, there is a 93% chance you’ll be getting ready to start your journey all over again on January 1, 2020.Let me explain…When we put off change and tackling goals, it sets us up for almost certain failure (93% chance according to research). That’s right, 93% of people will not achieve a goal they set.And given that my mission is to help people push past..

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It might as well be a horror movie

It might as well be a horror movie

You want to get fit. You join your local big box gym. You show up on Day 1, fully committed, in your new fitness gear, and open the doors. Suddenly it feels like all eyes are on you. You walk to the treadmill and warm yourself up for 10 minutes or so. Then it’s time to hit the weights. Except you have no idea what to do with them. You can feel the sweat starting to build, but it’s from the sheer horror, intimidation, and embarrassment you’re experiencing – not the exercise. You decide to play it safe and do the machine circuit. You sit down on the first machine and realize you have no clue what weight to use..

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Rules were made to be broken

Rules were made to be broken

If you’ve at the fitness game for a while, you may have jumped on and off the wagon a time or two. And through that process, you may have picked up specific beliefs around exercise and nutrition “rules.” Some examples would be… “Don’t eat after 7pm.” “Lifting weights makes you bulky, so focus on yoga and cardio.” “Keep your calorie count to 1200 of less each day.” And frankly, rules are made to be broken. Those rules that we so often hold onto for dear life are the rules that made us fall off the wagon in the first place. They’re the rules that kept us from getting real, lasting results. So, look inward for a moment. What hard and..

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The way forward

The way forward

Despite what many people in the business world are teaching, there is a very simple way to move your business and your life forward. It’s not writing to-do lists, creating a strategic plan or, some other complex thing.It’s simple, really.It’s action.It’s literally taking one step in the right direction…followed by another and then another.And sometimes this requires experimenting with totally new actions if previous ones weren’t working.When we overcomplicate things, we get ourselves stuck. We find ourselves frozen, unable to take action.We overwhelm ourselves with the big picture and suddenly it all just feels out of reach.If you’re feeling this right now, stop and ask yourself – what is the easiest step forward I can take?Because we must always remember..

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CrossFit and Intensity Programming including Lone Tree – Week of 9.24.18

CrossFit and Intensity Programming including Lone Tree – Week of 9.24.18

Nutrition Challenge Sign Up Link: https://intensity-park-meadows.triib.com/events/challenges/711/ Starts October 1st!!! CrossFit Monday 1. Back Squats: 4 x 3. Fist set at 80%, add as you go, all reps have a slow 3 sec descent. (16 mins) 2. 9min Ladder Of: (3-6-9-12-15-18…) Thrusters (115/75) C2B Pull Ups Tuesday 1. Single Arm Strict Press: 4 x 7 each arm Max effort strict pull-ups following each set of presses (14mins) 2. 3 Rounds For Time: (12 min cap) 12 Strict HSPU 15 Power Cleans (155/105) 20 Cal Row Wednesday 1. EMOM x 12: 2 Hang Squat Cleans. First set at 50%, building. 2. Groups of 3 with a 10min Clock: P1- 10 Burpee Box Jumps (24/20″) P2- Max Cal Assault Bike P3- Rest *score..
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CrossFit and Intensity Programming including Lone Tree – Week of 9.17.18

CrossFit and Intensity Programming including Lone Tree – Week of 9.17.18

CrossFit Monday 1. 20 mins for Quality: 100m Unbroken Sandbag Carry (As Heavy As Possible) – sub with Double KB Carry 7 & 7 Single Arm High Pull w. 3 sec negative (AHAP – unbroken) 10 Strict Pull Ups 2. 6 min AMRAP Of: 10 Front Squats (135/95) 50 DU Tuesday 1. EMOM x 18: 9 Wall Ball & 9 Burpees (complete both movements each minute) • Score is lowest number of each movement in any of the 20 mins 2. 6 mins for quality of: 20 Hollow Rocks 30 sec reverse grip bar hang 5 + 5 Kossack side lunge with 5 sec pause each side. Weighted if possible. Wednesday 1. Back Squats: 3 x 5. All reps have..
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CrossFit and Intensity Programming including Lone Tree – Week of 9.10.18

CrossFit and Intensity Programming including Lone Tree – Week of 9.10.18

CrossFit MONDAY 1. 5x5 Bench Press 2. AMRAP 11 50 Double Unders 30 KBS 10 Ring Dips TUESDAY 1. 16:00 to establish a 1RM Front Squat 2. 10 min Ladder Of: (3-6-9-12-15…) Thrusters (95/65) T2B WEDNESDAY 1. Single Arm High Pull and Single Arm Strict Press. Find a 10 rep max for each arm and movement. (15mins) *Slow negative every rep! 2. 30-20-10 Reps For Time Of: (12 min cap) Alt DB Snatch (70/50) Row (calories) Burpees Over DB THURSDAY 1. EMOM x 12: 3 Hang Squat Cleans. First set at 50%, building. Hold on for all 3 Reps. 2. 8 min AMRAP OF: 6 Power Cleans (185/125) 50 DU FRIDAY 1. Sumo Deadlift: 3 x 7 with 3 sec..
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CrossFit and Intensity Programming including Lone Tree – Week of 9.3.18

CrossFit and Intensity Programming including Lone Tree – Week of 9.3.18

CrossFit MONDAY Team of 3 400 m. Run together 6000 m. Row (switch every 200 m.) *7 Burpees after each row (remaining time is rest) 400 m. Run Together TUESDAY 1a. Max Ring Dips/ Dips in 2 mins – 1 min Rest then – 1b. Max Strict Pull Ups in 2 mins 2. TBH III” (22 min cap) 3 Rounds For Time: 500m Row 30 Wall Ball 400m Run WEDNESDAY 1. Every 2 mins x 8 Sets. 2 x Power Clean + 1Hang Squat Clean + 1 Push Jerk. * first set at 50% Of 1 rep max C&J 2. For Time:(9 min cap) 21-15-9 Hang Power Clean (155/105) 42 -30-18Push Ups THURSDAY 1. Sumo Deadlift: 3 x 10. First..
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CrossFit and Intensity Programming including Lone Tree – Week of 8.27.18

CrossFit and Intensity Programming including Lone Tree – Week of 8.27.18

CrossFit MONDAY 1. 16 mins to find a 1 Rep Max Deadlift. 2. 5 Rounds For Time: (8 min cap) 50 DU 15 Hang Power Snatch (75/55) TUESDAY 1. 5 Rounds For Total Time: ( 30 min cap) 25/20 Cal Row 20 Alt DB Snatch (50/35) 10 Box Jumps (30/24) 5 Muscle Ups/Burpee Pull Ups – rest exactly 2 mins between rounds – WEDNESDAY 1. C&J: EMOM x 6, First set at 50% and build SLOWLY! Then 10 mins to find a 1 Rep Max Clean & Jerk 2. 9 min AMRAP OF: 150m Run 12 Thrusters (115/75) THURSDAY 1. 2k Row For Time (12 min cap) 2. 100/80 cal Assault Bike For Time (9 min cap) 3. 1 mile..
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CrossFit and Intensity Programming including Lone Tree – Week of 8.20.18

CrossFit and Intensity Programming including Lone Tree – Week of 8.20.18

CrossFit Monday 1. 18 mins to find a 1 Rep Max Back Squat 2. 7 min AMRAP Of: 30 DU 1-2-3-4-5-6-7…. Power Clean (185/125) Tuesday 1. For Time: (15 min cap) 30 HSPU (5″/4″ deficit – Kipping allowed) 40 Deadlift (225/155) 50 Cal Bike 60 Bar Facing Burpees 2. 2 x Max effort sets of: (for total reps – 6 min cap) Strict Pull Ups Strict Press @ 60% Wednesday 1. EMOM x 6: 1 Snatch, start at 50% and build slowly – then – 10 mins to find a new 1 Rep Max Snatch. 2. 8 min AMRAP OF: 6 Power Snatch (155/105) 18 Wall Ball Thursday 1. 12 min AMRAP OF: 20 Cal Row 10 Pull Ups 20..
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CrossFit and Intensity Programming including Lone Tree – Week of 8.13.18

CrossFit and Intensity Programming including Lone Tree – Week of 8.13.18

CrossFit MONDAY 1. Deadlift: 3 x 5 All sets at 70% with a 3 sec descent and reset. (12 mins) 2. 12 min AMRAP OF: 60 DU 15 Thrusters (95/65) 7 Burpee Pull Ups TUESDAY 1. OH Squats: 13 mins to find a heavy 3. 2. 5 Rounds For Time: (13 min cap) 200m Run 10 Power Snatch (115/75) WEDNESDAY 1. EMOM x 14: 1 Squat Clean. First set at 60%, add as you wish. 2. 9 min AMRAP OF: 5 Power Clean (185/125) 5-10-15-20-25-30…. Wall Ball THURSDAY 1. Every 2 mins x 16 mins Alternating: A) 18/14 cal Bike / Max T2B in remainder of time B) 18/14 cal Row / Max HSPU in remainder of Time (Kipping allowed)..
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CrossFit and Intensity Programming including Lone Tree – Week of 8.06.18

CrossFit and Intensity Programming including Lone Tree – Week of 8.06.18

CrossFit Monday 1. Back Squats: 15 mins to find a 3 rep max. 2. 2 Rounds For Time Of: (9 min cap) 400m Run 30 Front Squats (135/95) Tuesday 1. Every 2 mins x 16 mins Alternating: – 18/14 cal Bike Max C2B Pull Ups in remainder of time – 18/14 cal Row Max HSPU in remainder of Time (Kipping allowed) * score is total Pull Ups and HSPU combined 2. 6 min AMRAP OF: 75 DU 15 Burpees Wednesday 1. Every 5 mins for 5 Sets (25 mins) 200m Run 10 C&J (155/105) 20 Cal Row *score is slowest round out of any of the 5 Rounds. Thursday 1. 15 mins for quality -6 + 6 Single Arm Strict..
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CrossFit and Intensity Programming including Lone Tree – Week of 7.30.18

CrossFit and Intensity Programming including Lone Tree – Week of 7.30.18

MONDAY 1. 12 mins for quality: 8/8 Single Arm Push Jerk. Add as you go. 10 Strict C2B Pull Ups 2. 13 min AMRAP OF: 350/300m Row 12 Deadlift (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) TUESDAY 1. EMOM x 10 3 Power Snatch. All sets at 70%. 2. 5 Rounds For Time (12 min cap) 6 Hang Power Snatch (135/95) 9 OH Squats (135/95) 12 Bar Facing Burpees WEDNESDAY 1. Deadlift : (16 mins) 7 @ 73% - 6 @ 78% - 5 @ 83% - 4 @ 88% - 3 @ 93% + 5-10# each set from last time. 2. 8 min AMRAP OF: 60 DU 12 Front Rack Lunges (135/95) THURSDAY 1. 15 mins to find a 5..
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CrossFit and Intensity Programming including Lone Tree – Week of 7.23.18

CrossFit and Intensity Programming including Lone Tree – Week of 7.23.18

MONDAY 14 mins to find a 7 rep max OH Squat AMRAP 10 12 Front Rack Lunges (135/95) 10 Hang Squat Cleans (135/95) 8 Bar Muscle Ups / Strict Pull Ups TUESDAY EMOM x 9 3 Power Clean & Push Jerk at 70% 2. For Time: (8 min cap) 21 Push Jerk (135/95) 75 Double Unders 15 Push Jerk 75 Double Unders 9 Push Jerk 75 Double Unders WEDNESDAY 1. Every 2 mins x 16 mins Alternating: a) 18/14 cal Bike Max C2B Pull Ups in remainder of time b) 18/14 cal Row Max HSPU in remainder of time (Kipping allowed) * score is total Pull Ups and HSPU combined 2. 6 min AMRAP OF: 940m Run Max Burpees In..
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CrossFit and Intensity Programming including Lone Tree – Week of 7.16.18

CrossFit and Intensity Programming including Lone Tree – Week of 7.16.18

CROSSFIT MONDAY 1. Back Squats: (16 mins) 7 @ 67% - 6 @ 72% - 5 @ 77% - 4 @ 82% - 3 @ 87% - 2 @ 92% If you completed all sets last time, add 5-10# each set. 2. AMRAP 7 9 Thrusters (95/65) 9 C2B Pull Ups TUESDAY 1. FOR Time: (20 min cap) 30 Power Snatch (135/95) 10 Ring Muscle Ups / Bar M Ups/ Burpee Pull Ups 30 C&J (135/95) 10 Ring Muscle Ups 30 OH Squats (135/95) 10 Ring Muscle Ups 2. When clock hits 22:00, (6 min cap) For Time: 470m Run 200 DU WEDNESDAY 1. 16 mins for quality: 7 Behind the neck Strict Press, adding. 100m Farmers Carry (2 x..
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CrossFit and Intensity Programming including Lone Tree – Week of 7.09.18

CrossFit and Intensity Programming including Lone Tree – Week of 7.09.18

CROSSFIT MONDAY Deadlift: (16 mins) 7 @ 73% - 6 @ 78% - 5 @ 83% - 4 @ 88% - 3 @ 93% For Time: (8 min cap 30 Power Cleans (185/125) 30 Lateral Burpees Over Bar TUESDAY Front Squats: 13 mins to find heavy 3. For Time: (12 min cap) 50 C2B Pull Ups 40 T2B 30 Power Snatch (165/110) WEDNESDAY Bench Press 7 @ 73% - 5 @ 83 % - 3 @ 88% 3 Rounds 800 m. Run 50 Abmat Sit Ups 15 Ring Dips THURSDAY Every 90 secs x 9 Sets (12 mins) 2 Squat Cleans + 1 Split Jerk * first set at 60%, add as you go. For Time: (10 min cap) 30-25-20-15..
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CrossFit and Intensity Programming including Lone Tree – Week of 7.02.18

CrossFit and Intensity Programming including Lone Tree – Week of 7.02.18

CROSSFIT Monday 1. OH Squat: 15 mins to find a heavy 3. 2. 9 min Ladder Of: (3-6-9-12-15-18…) Power Snatch P:(115/75) A:(95/65) H:(75/55) Toes 2 Bar Tuesday 1. EMOM x 10: 1 Power Clean + Push Jerk. First set at 60%, add as you wish. 2. For Time: (15 min cap) 50 C2B Pull Ups 40 Burpees 30 C+J P:(205/145) A:(155/135) H:(115/75) Wednesday 4th of July Workout Thursday 1. Back Squats: (16 mins) [email protected] 67% [email protected] 72% 5 @ 77% 4 @ 82% 3 @ 87% 2 @ 92% 2. 30-20-10 Reps For Time: (8 min cap) Deadlift P:(225/155) A:(155/115) H:(135/95) Wall Ball Friday (30 Minute Cap) 1. 13-11-9-7-5 Reps For Time: Muscle Ups/Burpee Pull Ups Squat Snatch P:(135/95) A:(115/75)..
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CrossFit and Intensity Programming including Lone Tree – Week of 6.25.18

CrossFit and Intensity Programming including Lone Tree – Week of 6.25.18

CROSSFIT Monday 1. Back Squats:  [email protected] 67% [email protected] 72% 5 @ 77% 4 @ 82% 3 @ 87% 2 @ 92% 2. 7min AMRAP OF: 6 Power Snatch P:(155/105) A:(135/95) H:(75/55) 9 Burpees Tuesday 1. 4 Rounds For Time: (30 Min Cap) 25/20 Cal Row 15 C&J P:(155/105) A:(135/95) H:(75/55) 300m Run 25 Wall Ball Wednesday 1. Deadlift  7 @ 73% 6 @ 78% 5 @ 83% 4 @ 88% 3 @ 93% 2. 9 min AMRAP OF 60 DU 30 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15) 15 C2B Pull Ups Thursday 1. EMOM x 12, Alternating – 10 Strict Press , first set at 30% + 5-10#, add as you go – 9 Strict C2B Pull Ups 2. 4..
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CrossFit and Intensity Programming including Lone Tree – Week of 6.18.18

CrossFit and Intensity Programming including Lone Tree – Week of 6.18.18

CROSSFIT Monday 1. EMOM x 12, Alternating – 10 Strict Press , first set at 30% + 5-10#, add as you go – 8 Strict C2B Pull Ups 2. 9 min AMRAP OF: 9 Thrusters P:(115/75) A:(95/65) H:(75/55) 15 T2B 35 DU   Tuesday 1. EMOM X 12: 1 Hang Snatch. First set at 60%, add as you wish. 2. 2 Rounds For Time: (16 min cap) 30 Cal Row 30 Burpees 30 Wall Ball   Wednesday 1. EMOM x 10, alternating minutes. – 10 Front Squats P:(185/125) A:(135/95) H:(95/65) – 16 Box Jump Overs (24/20) – REST 5 mins then – 2. 10 min AMRAP OF: 300m Run 20 Deadlift P:(185/125) A:(135/95) H:(95/65) 10 Hang Power Cleans P:(185/125) A:(135/95)..
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CrossFit and Intensity Programming including Lone Tree – Week of 6.11.17

CrossFit and Intensity Programming including Lone Tree – Week of 6.11.17

CROSSFIT Monday 1. Every 90 secs for 9 Sets (12 mins): 2 C&J. First set at 60%, add as you wish. 2. For Time (12 min cap) 200m Run 30 T2B 200m Run 30 C2B Pull Ups 200m Run 30 C&J P:(135/95) A:(115/75) H:(95/65) Tuesday 1. Every 2 mins x 16 mins, alternating between: – 6 Strict HSPU + 8 Kipping HSPU into max Cal Row – 8 Muscle Ups / 10 Strict Pull Ups into Max Cal Bike * score is total Cals over the entire 16 mins 2. 7 min AMRAP OF: 10 OH Squats P:(95/65) A:(75/55) H:(55/35) 8 Lateral Burpees Over Bar Wednesday 1. Back Squats: (16 mins) 7 @ 65% 6 @ 70% 5 @ 75%..
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CrossFit and Intensity Programming including Lone Tree – Week of 6.04.17

CrossFit and Intensity Programming including Lone Tree – Week of 6.04.17

CROSSFIT Monday Front Squat 5x3, start at 60% and add as you go 14 Minute AMRAP: 8 Burpee Box Jumps (24/20) 8 Power Clean and Jerks P(135/95) A(115/75) H(95/65) 24 Air Squats Tuesday 1. EMOM x 12, Alternating – 10 Strict Press , first set at 30% + 5-10#, add as you go – 8 Strict C2B Pull Ups 2. 9 min AMRAP OF: 9 Deadlift P(275/185) A(225/155) H:(135/95) 50 DU Wednesday 1. Snatch: EMOM x 6. 1 Snatch Deadlift + 1 Snatch. First set at 50%, build to no more than 75%. Then EMOM x 6: 2 Snatch with reset. 2. For Time: (10 min cap) 2 Rounds Of 10 Snatch P(175/125) A(115/75) H(95/65) 12 Bar Facing Burpees  Immediately..
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CrossFit and Intensity Programming including Lone Tree – Week of 5.29.17

CrossFit and Intensity Programming including Lone Tree – Week of 5.29.17

CROSSFIT Monday “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run   Tuesday 1. Front Squat: 14 mins to find a heavy 5. 2. 10 min AMRAP OF: 9 Hang Power Clean P:(155/105) A:(135/95) H:(95/65) 18 Wall Ball 9 Burpee Over Bar (sideways)   Wednesday 1. Every 2 mins for 14 mins: 6 Muscle Ups/ 12 C2B or Pull Ups In remaining time max Cal Row. * no rest on this, just pace the row so it’s consistent each and every round. 2. 8min AMRAP OF: 12 OH Squats P:(115/75) A:(95/65) H:(75/55) 12 Front Rack Lunges P:(115/75) A:(95/65) H:(75/55)   Thursday  1. Four rounds for time of: (9 min cap) 50 DU 15 Power Snatch P:(95/65)..
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CrossFit and Intensity Programming including Lone Tree – Week of 5.21.17

CrossFit and Intensity Programming including Lone Tree – Week of 5.21.17

CROSSFIT Monday 1. Back Squats: 4 x 5. First set at 55%, add as you go. 3 sec down + 3 sec up tempo. 5-10# heavier than last time. (12 mins) 2. 9 min Ladder OF: (3-6-9-12-15…..) Squat Cleans P:(115/75) A:(95/65) H:(75/55) T2B   Tuesday 1. 3 Rounds For Time : (18 min cap) 30 / 25cal Row 15 Deadlift P:(315/205) A:(225/155) H:(155/115) 300m Run 15 Strict HSPU 2. When clock hits 18, you have 7 mins to find a heavy Power Clean.   Wednesday 1. EMOM x 12, Alternating: – 10 Strict Press. Start at 30%, add as you go. Start 5# heavier than last time. – 7 Strict C2B Pull Ups 2. 5 Rounds For Time – Including..
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CrossFit and Intensity Programming including Lone Tree – Week of 5.14.17

CrossFit and Intensity Programming including Lone Tree – Week of 5.14.17

CROSSFIT Monday 1. Snatch: EMOM x 12, Hang Snatch + Snatch. Hang on for both. First set at 60%, add as you go with fantastic form! 2. 10min AMRAP OF: 10 OH Squat P:(115/75) A:(95/65) H:(75/55) 20 Wall Ball 40 DU Tuesday 1. Deadlift: Every 2 mins x 5 Sets 8 Deadlift at 60% 8 Burpees Over Bar (sideways) 2. 5 Rounds For Time: (10 min cap) 12 T2B 12 Front Squats P:(135/95) A:(115/75) H:(75/55) Wednesday 1. OH Squats: 14 mins to find a heavy 5. 2. 11 min AMRAP OF: 15 + 15 Single Arm OH Lunge (P:50/35) A:(40/25) H:(30/15) 15 C2B Pull Ups 20 Cal Row Thursday 1. Every 90 sec x 9 Sets (12 mins) 2 Squat..
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CrossFit and Intensity Programming including Lone Tree – Week of 5.07.17

CrossFit and Intensity Programming including Lone Tree – Week of 5.07.17

CROSSFIT Monday 1. 2 Rounds Of: (16 mins) 10-8-6-4-2 Unbroken TnGo Power Clean and Jerks – 1 min rest between sets – 3 min rest between rounds Set of 10 at 40-45% Of 1 rep max, add 5-10# each set. MUST STAY TOUCH AND GO UNBROKEN! * add 5 pounds more each set from last time. 2. 6min AMRAP OF: 15 Wall Ball 30 DU Tuesday 1. 16 mins For Quality 10 Strict T2B 10 Strict HSPU / deficit if possible 50m Double KB Carry (2 x 70/55) 2. 30-20-10 Reps For Time: (8 min cap) Cal Row Burpees Over Rower Wednesday 1. Back Squats: 4 x 5. First set at 55%, add as you go. All reps have a..
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CrossFit and Intensity Programming including Lone Tree – Week of 4.30.17

CrossFit and Intensity Programming including Lone Tree – Week of 4.30.17

CROSSFIT Monday  1. 20 min AMRAP OF: 50 Wall Ball 100 DU 50′ HS Walk /60 sec Noes and toes 100 DU 50 Cal Row 100 DU 50′ HS Walk 100 DU Tuesday 1. EMOM X 14, Alternating. – 10 Strict Press. Start at 30% & add 10/5# each set – 7 Strict C2B Pull Ups 2. 5 min AMRAP OF: 7 Front Squats (135/95) 7 Burpees – rest 2 mins then – 4 min AMRAP OF 5 Front Squats P:(135/95) A:(115/75) H:(75/55) 5 Burpees Wednesday 1. Snatch: Every 90 secs for 2 Rounds – 5 @ 60% – 4 @ 65% – 3 @ 70% – 2 @ 75% – 1 @ 80% 2. 3 Rounds For Time: (10..
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CrossFit and Intensity Programming including Lone Tree – Week of 4.23.17

CrossFit and Intensity Programming including Lone Tree – Week of 4.23.17

CrossFit Monday 1. Back Squats : 4 x 5. First set at 55%, add as you go. All reps have a 3 sec down & 3 sec up tempo. Go 5-10# heavier on each set than last week. (12 mins) 2. 4 Rounds For Time: (13 min cap) 25/20 Cal Row 60 DU 12 DB Thrusters (2 x 50/35) Tuesday 1. 4 Rounds For Quality ( 16 mins) – 10 Strict Ring Dips. If you have Muscle Ups Complete 3 Reps Of: 1 Muscle Up + 3 Dips – 64′ HS Walk / 60 sec Nose & Toes – 100m Sandbag Carry (100/70) 2. EMOM X 9 9 Bar Facing Burpees + 3 Hang Power Cleans P:(205/145) A:(135/95) H:(115/75) *..
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CrossFit and Intensity Programming including Lone Tree – Week of 4.16.17

CrossFit and Intensity Programming including Lone Tree – Week of 4.16.17

Monday CROSSFIT 1. 4 Sets Of: (14mins) – 5 Single Arm Strict Press immediately into 5 Single Arm Push Press. Add as you go. – 7 Strict Pull Ups with 3 sec pause with chin over Bar. (Must have a negative every rep) 2. 10 min AMRAP OF: 15 Deadlift (P:225/155) (A:185/125) (H:115/75) 15 TTB INTENSITY Warm-up 3 Rounds- 30s Plank Hold, 10m Inch Worm, 10m Straddle Lunges, 10m Bear Crawl, 10m Toy Soliders Core  Program #1 With a Partner... 5 Minute AMRAP of P1- ME Pushups P2-100m Run Program #2 4 Minute AMRAP- 50m Sprint, 50 Mountain Climbers Program #2 7 Minute "Up Ladder of: 5 Wallballs, 5 Calorie Row, 5 Deadlifts, 5 Landmine Thrusters 10/10/10...15/15/15... Continue to add..
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CrossFit and Intensity Programming including Lone Tree – Week of 4.09.17

CrossFit and Intensity Programming including Lone Tree – Week of 4.09.17

Monday CROSSFIT 1. For Time: (30 min cap) 1000m Row Then 3 Rounds Of 40 Deadlift P:(135/95) A:(115/75) H:(95/65) 30 Burpees 20 Push Jerk P:(135/95) A:(115/75) H:(95/65) then 1000m Row INTENSITY Monday Warm-up 3:00 Run, Bike or Row THEN... 3x 10 Band Face Pulls, 10 Squat-Stand-Squats, 10/Side SA Strict RPess 10/Side SL Deadlifts Core Program #1 With a partner... 400m OH Walking Lunges, 300 G2OH w/plate, 200m Run w/ plate, 100m Plate Pinch Carry, 50 Burpees Over Partner. *Plate never touches the ground, switch as needed Program #2 3 Rounds- 200m Run, 20 TTB, 20 Push Press   Tuesday CROSSFIT 1. Every 30 sec x 5 Sets: 1 Snatch at 60% – rest 60 secs then – Every 30 sec..
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CrossFit and Intensity Programming including Lone Tree – Week of 4.02.17

CrossFit and Intensity Programming including Lone Tree – Week of 4.02.17

Monday CrossFit 1. 3 x 10 Push Press. 1st set at 65% Of 1 rep max Strict Press. (10 mins) 2. 4 Rounds For Time Of: (16 min time cap) 500m Row/400m Run (alternate these each round) 15 T2B 9 Power Snatch P:(135/95) A:(115/75) H:(95/65) Intensity Warm-up 3 Rounds- 10 Calorie Bike, 10 Squat-Stand-Squats, 10 Supermans, 10m Twisting Lunges Core (6) Program #1 2 Min AMRAP of: Burpee Shuttle Sprints Program #2 5 Min AMRAP of: 8 Thrusters, 8 Toes to Bar. 5 Min AMRAP of: 8 Box Jumps, 8 Pull-ups, 5 Min AMRAP of: 16 KB Swings, 8 Burpees over Bench Program #3 15 Minutes With a Partner... P1= 100m Run+ 10 Power Cleans, P2= ME Row, score is..
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CrossFit and Intensity Programming including Lone Tree – Week of 3.26.17

CrossFit and Intensity Programming including Lone Tree – Week of 3.26.17

Monday CrossFit 1. EMOM x 12: 1 C&J Mins 1-4 @ 65% Mins 5-8 @ 75% Mins 9-12 @ 85% 2. 10 min AMRAP OF: 20 Thrusters P:(95/65) A:(75/55) H:(75/55 Front Squats) 20 Pull Ups 60 DU Intensity  Warm-up 4 Rounds- 30 Single Unders, 10 Sotts Press, 10 Scorpion Twists, 10 Band Face Pulls Ore (8) Program #1 4 Rounds- 30 Air Squats, 15 Cal Row, 10 Burpees Over the Rower THEN... 4 Rounds- 30 Double Unders, 15 Cal Bike, 10 Deadlifts. **Half of class start on part 2 Program #2 8 Minute AMRAP- 10 KB Swings, 10 Box Jump, 10 Pull-ups *EMOM= 6 Jumping Lunges   Tuesday CrossFit 1. EMOM x 12, Alternating. – 14 Alt Pistols – 10..
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CrossFit and Intensity Programming including Lone Tree – Week of 3.19.17

CrossFit and Intensity Programming including Lone Tree – Week of 3.19.17

Monday CrossFit 1. Front Squats: 5 x 3 Adding. 1st set at 70% (14 mins) 2. 10min AMRAP Of: 10 Burpees 15 C2B Pull Ups 10 Hang Squat Clean P:(135/95) A:(115/75) H:(95/65) Intensity Warm-up 4 Rounds- 100m Run, 10m Bear Crawl, 10m Twisting Lunges, 10 PVC Pass Throughs, 10 Pause PVC Overhead Squats Core (8) Program #1 25 Deadlifts, 3 Rounds of: 15 Wallballs, 15 Burpees, 15 Calorie Bike Then, 25 Deadifts Program #2 Wit a Partner...27-21-15-9 of: Thrusters, Box Jumps, Partner Abmat Sit-ups *P1 Works,P 2 Holds Hang from pull-up bar   Tuesday CrossFit 1. Strict Press: 3 x 5 at 70% Single Arm High Pull: 3 x 10 (unbroken) (10 mins) 2. 27-21-15-9 Reps For Time Of: (15..
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CrossFit and Intensity Programming including Lone Tree – Week of 3.12.18

CrossFit and Intensity Programming including Lone Tree – Week of 3.12.18

Monday CrossFit 1. 1 x 20 Back Squats at 50% + 5-10# from last time. (10 mins) 2. 12 min AMRAP OF: 10 Hang Squat Snatch P:(95/65) A:(75/55) H:(75/55 Power Clean) Intensity Warm-up 4 Rounds- 30 Mountain Climbers, 10 Good Mornings, 10 Pause Squats, 10 Bent Over Rows, 10 SL KB Deadlifts Core (5) Program #1  AFAP- 500m Run+ 50 Wallballs, 400m Run+ 40 Box Jumps, 300m Run+ 30 KB Swings, 200m Run+ 20 Burpees, 100m Run+ 10 Pull-ups Program #2 8 Min AMRAP- 10 KB Box Step Ups to OH Press, 20 Wall Donkeys, 30 Double or Single Unders   Tuesday CrossFit 1. EMOM X 12, Alternating : – 18/15 Cal Row – 15 Kipping HSPU/Push Ups (feet on..
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CrossFit and Intensity Programming including Lone Tree – Week of 3.5.17

CrossFit and Intensity Programming including Lone Tree – Week of 3.5.17

Monday CrossFit 1. DEADLIFT: 15 mins to find a heavy 5 2. 10 min AMRAP OF: 10 Hang Power Cleans P:(135/95) A:(115/75) H:(95/65) 15 Push Ups 40 DU Intensity Warm-up 3 Rounds- 10 Calorie Bike, 10 Squat-Stand-Squats, 10 Supermans, 10m Twisting Lunges Core (8) Program #1 On a 20 Minute Clock... 5 Rounds of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Press RIGHT INTO... AMRAP w/ Remaining time of: 10 Burpees over Bar, 5 SA Thrusters (R Arm), 10 Front Squats, 5 SA Thrusters (L Arm) Program #2  -400m Run- Program #3 3 Rounds AQAP- 20/18 Cal Bike, 12 Burpee Pull-ups   Tuesday CrossFit 1. EMOM X 12, Alternating: – 10 Kipping HSPU – 10 C2B Pull Ups/Pull Ups..
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CrossFit and Intensity Programming including Lone Tree – Week of 2.26.17

CrossFit and Intensity Programming including Lone Tree – Week of 2.26.17

Monday CrossFit 1. Back Squats: 1 x 20 at 50% + 5-10# from last time. (10 mins) 2. 10 Rounds For Time: (13 min time cap) 9 Thrusters P:(95/65) A:(75/55) H:(55/35) 35 DU Intensity Warm-up 3 Rounds- 250m Row, 10 Squat-Stand-Squats, 10 Pushups, 30 Single Unders, 10m Spiderman Lunges Core (8) Program #1: 3 Rounds- 15 Deadlifts+ 100m Sprint+ 25 Wallballs+ 100m Sprint Program #2 10 Min AMRAP- 8 Thrusters+ 10 KB Swings *EMOM= 5 Burpees Finisher 3:00 AMRAP- 200m Run+ ME Single or Double Unders   Tuesday CrossFit 1. EMOM x 12: 1 x Hang Clean. 1st set at 60%, add as you wish. 2. 10min AMRAP OF: 5-10-15-20…. Power Clean P:(115/75) A:(95/65) H:(75/55) HS Push Ups/Push Ups *If..
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CrossFit and Intensity Programming including Lone Tree – Week of 2.19.17

CrossFit and Intensity Programming including Lone Tree – Week of 2.19.17

Monday CrossFit 1. Every 30 sec for 5 mins (11 sets): 2-7 T2B. Pick a number and stick with same number throughout. (+1 from last time) – REST 1 min then – Every 30 sec for 5 mins (11 sets): 2-7 Kipping HSPU / HRPU Same rules as above. 2. 27-21-15-9 Reps For Time: (13 min cap) Thruster P:(95/65) A:(75/55) H:(65/35) Burpees Over Bar Intensity  Warmup (12) 12 Minute "Up Ladder" of: 3 calorie Bike, 3 Calorie Row, 3 Squat-Stand Squats, 3 Supermans, 3 Spiderman Lunges, 3 TRX T's and Y's...6,6,6,6,6,6...9.9.9.9.9...12,12,12,12... Core (8) Program #1 3 Rounds, 1 Minute at each station, no rest 1-1 1/4 Wallballs 2-KB Clean+Lunge(Each Leg) 3-Cal Row 4-Burpee Box Jumps 5-100m Sprint Program #2 3..
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CrossFit and Intensity Programming including Lone Tree – Week of 2.12.17

CrossFit and Intensity Programming including Lone Tree – Week of 2.12.17

Monday CrossFit 1. Back Squats 1 x 20 @ 50%, + 5# from last time. (10 mins) 2. 10min AMRAP Of: 20 Wall Ball 15 Cal Row 10 Burpees Intensity Warm Up 4 Rounds 250 M row 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHS Core-(6) Revenge of the Dumbell 4 Rounds (10 Min cap) 15/12 Cal Row 15 DB Row 15 DB SA Press 4 Rounds (8 Min cap) 10 DB Snatch 15 DB Gobelt Squat 10 Burpees over DB 4 Rounds (6 Min Cap) 21-15-9 DB Thruster Pull Ups Mobility-quads and glute   Tuesday CrossFit 1. EMOM x 12: (Alternating) Odd: 1.1.1 Power Snatch ( first set at 50%, add as you go) Even: 3..
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CrossFit and Intensity Programming including Lone Tree – Week of 2.5.17

CrossFit and Intensity Programming including Lone Tree – Week of 2.5.17

Monday CrossFit 1. Every 30 secs for 6 mins, 2-8 T2B. 2. For Time (18 min cap) 1k Row 9-7-5 Reps of Power Snatch P:(185/125) A:(135/95) H:(95/65) Muscle Ups/Burpee PullUps 1k Row Intensity Warm Up 4 rounds 250M Row 10 Good Mornings 10 Front Squats 10 Strict Press 10 Scorpions Core-(6) (edited) #1(15) 3,6,9,12,15,18,21 Burpee Over Box SA OH Lunge (1+1=1) SA Strict Press (Each Arm) #2 Ladder Down (15) 21,18,15,12,9,6,3 Cal Row SA KB Thrusters Mobility Lower Legs Tuesday CrossFit 1. 7 min AMRAP OF: 20 Wall Ball 12 Deadlift P:(225/155) A:(185/135) H:(135/95) – 4 min REST – 7 min AMRAP OF: 10 DB Thrusters P:(2 x 50/35) A:(2x40/25) H:(2x30/15) 10 Burpees Over DB’s – 4 min REST –..
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CrossFit and Intensity Programming including Lone Tree – Week of 1.29.17

CrossFit and Intensity Programming including Lone Tree – Week of 1.29.17

MONDAY CROSSFIT 1. EMOM x 9: 35 Double Unders + 1 Squat Snatch @75% 2. 12 min Ladder OF: 3,6,9,12,15……. Power Snatch P:(115/75) A:(95/65) H:(75/55) Burpees Over Bar C2B Pull Ups INTENSITY -Warm up (12) 15 cal row 15 wall squats 10 scalp pull ups 10 floor sweeps -Core(6) -16 Min EMOM Goal is 40-45 sec of work. Scale appropriately Min 1-200m run Min 2- 20 heavy russian swings Min 3-20 box jumps Min 4-20 weighted lunges -16 min EMOM Min 1-18/15 Cal Row Min 2-15 KBS Min 3- 20 WBs Min 4- 20 Trx T's & Y's -Mobility/Hips   Tuesday WORKOUT 1. 3 Rounds For Quality: (10 mins) 18 Strict C2B Pull Ups 18 Strict Press (50%) 2. 12min..
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CrossFit and Intensity Programming including Lone Tree – Week of 1.22.17

CrossFit and Intensity Programming including Lone Tree – Week of 1.22.17

Monday CrossFit 1. 7 min AMRAP OF 10 OH Squats P:(135/95) A:(115/75) H:(75/55) 10 Burpees Over Bar – 3 min rest then – 7 min AMRAP OF 10 Front Squats P:(165/105) A:(135/95) H:(95/65) 10 C2B Pull Ups – 3 min rest then – 7 min AMRAP OF 10 Power Cleans P:(185/125) A:(135/95) H:(95/65) 20 Wall Ball Intensity Warm-up 2:00 Bike 2:00 Row 2:00 Jump Rope Then, 3 Rounds 10 Squats 10 Pushups 10 TRX Rows 10 Sit-ups Core (6) Program #1 14 Minute AMRAP 300m Row 15 Box Jumps 12 Ball Slams 9 Toes to Bar  Program #2 4 Rounds AQAP 20 Box Donkeys 20 Goblet Squats 20 Weighted Box Step-ups 20 Plate Ground to Overhead   Tuesday CrossFit 1...
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CrossFit and Intensity Programming including Lone Tree – Week of 1.15.17

CrossFit and Intensity Programming including Lone Tree – Week of 1.15.17

Monday CROSSFIT Monday 1.Strict Press 3x8 @65% of 1RM 2. 27-21-15-9 Calorie Row Thrusters P:(95/65) A:(75/55) H:(45/35) INTENSITY Warm-up (14) 3 Rounds 30 Jump Ropes (Double or SIngles) 20 Calorie Bike or Row 10 Squat-Stand-Squats 20 Mountain Climber Stretch (Hold each side 3 seconds) 30 Plank Shoulder Taps Core (6) Program #1 (20) 3 Rounds 1:00 at Each Station for Max Reps Wallballs Kettlebell Swings Box Jumps Push Press Row (Calories) 1:00 Rest after each Round Program #2 30-20-10 SA Snatches Goblet Squats KB Lunges Tuesday CROSSFIT 1. GYMNATICS CONDITIONING 2 Rounds of: 2 Mins Max Toes to Bar - 1 Min Rest- 2 Mins Max Burpees Over Bar- facing bar 1. 12 Minute AMRAP 10 Hang Power Cleans P:(135/95)..
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8.31.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

8.31.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

For the next 10 weeks we will begin each class with a superset strength/olympic movement combined with a gymnastics movement. The goal here is to continue getting stronger and efficient in the major lifts (Squatting, Pressing, Cleaning, Snatching...) while developing more technical gymnastics skills (pull-ups, dips, toes to bar, handstand pushups...). The program will become increasingly technical each week with an emphasis on good positioning. Week 1 A. Back Squat- [email protected] 65% 5 Strict Pullups after each set (sub negative pull-ups) B. 3 Rounds- 10 Power cleans (135/95) 15 Wallballs (20/14) 400m Run
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8.30.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

8.30.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

"McCluskey" Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters
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8.29.15 CrossFit Workout WOD Parker Lone Tree CO

8.29.15 CrossFit Workout WOD Parker Lone Tree CO

21-15-9 Burpee Box Jump Overs Power Cleans (95/65)   3 Rounds 200m Run 10 Toes-to-Bar 10 Handstand Pushups   21-15-9 Box Jump Overs Hang Power Cleans (95/65)
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8.28.15 CrossFit Workout WOD Centennial Lone Tree CO

8.28.15 CrossFit Workout WOD Centennial Lone Tree CO

A. Handstand Practice- 10 minutes to work on handstands and handstand pushups. If you are efficient in your handstand, perform 5x8 shoulder taps. B. 9 Minute AMRAP (Kettlebells4Kids Fundraiser Workout) 9 Kettlebell Swings (53/35) 9 Burpees 9 Box Jumps 9 Burpees   Rest 4 Minutes   14 Minute AMRAP- 10 Front Rack Lunges (95/65) 200m Run
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8.27.15 CrossFit Workout WOD Parker Lone Tree CO

8.27.15 CrossFit Workout WOD Parker Lone Tree CO

A. 10 Minute EMOM- 5 Squat Cleans B. 15 Minute AMRAP- 5/ Side Turkish Get-ups (35#/15#) 30 Ab-mat Sit-ups 5/Side Single Arm Overhead Squats (35#/15#) 30 Ab-mat Sit-ups
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8.26.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

8.26.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

Partner “Helen” 3 Rounds 400m Run (With Kettlebell) 63 Kettlebell Swings (53#/35#) 36 Pull-ups *Both partners run together, only 1 partner can work on the reps at a time, other partner holds bottom of air squat
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8.25.15 CrossFit Workout WOD Centennial Lone Tree CO

8.25.15 CrossFit Workout WOD Centennial Lone Tree CO

A. Pause Front Squat- [email protected]% with 3 second pause in bottom 3 Rounds- 1 Minute Rowing (Calories) 1 Minute Wallballs 1 Minute Rowing 1 Minute Thrusters (95/65) 1 Minute Rest
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8.24.15 CrossFit Workout WOD Centennial Lone Tree CO

8.24.15 CrossFit Workout WOD Centennial Lone Tree CO

A. Deadlift- [email protected]%, [email protected]%, [email protected]% B. 16 Minute AMRAP- 15 Hollow Rocks 20 Air Squats 15 Push Press (75/55)
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8.23.15 CrossFit Workout HERO WOD Centennial Lone Tree CO

8.23.15 CrossFit Workout HERO WOD Centennial Lone Tree CO

"René" 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees
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8.22.15 CrossFit Workout WOD Centennial Lone Tree CO

8.22.15 CrossFit Workout WOD Centennial Lone Tree CO

4 Rounds for time- 400m run 21 Overhead Squats (95/65) 15 Knees to Elbows 9 Handstand Pushups 1 Rope Climb
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8.21.15 CrossFit Workout WOD Parker Lone Tree CO

8.21.15 CrossFit Workout WOD Parker Lone Tree CO

A. 10 Minute EMOM- 1-10 reps, Work Your Weakness (gymnastics) Pick one gymnastics movement you struggle with (pull-ups, dips, toes-to-bar, handstand pushups etc.) and perform 1-10 reps on the minute. Scale as needed B. 5x3 Wall Climbs C. 27-21-15-9 Row (calories) Kettlebell Swings (75#/53#)  
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8.20.15 CrossFit Workout WOD Centennial Lone Tree CO

8.20.15 CrossFit Workout WOD Centennial Lone Tree CO

A. 10 Minute EMOM- 3 Squat Snatches B. 20 Minute AMRAP- 200m Run 5 Snatches (95#/65#) 200m Run 10 Snatches 200m Run 15 Snatches.... *Continue to add 5 reps to the snatches each round.  These can be power snatches and you do not have to squat below parallel as you do in part A.
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8.19.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

8.19.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

A. 3 Rounds for quality- 20 Hollow Rocks 20 Weighted sit-ups B. 5 Rounds- 3 Minute AMRAP 3 Burpees 6 Power Cleans (135#/95#) 9 Air Squats 1 Minute Rest
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8.18.15 CrossFit Workout WOD Parker Lone Tree CO

8.18.15 CrossFit Workout WOD Parker Lone Tree CO

A. Pause Back Squat- [email protected] 65% with 5 second pause in the bottom B. 15 Minute Up Ladder... 3 Thrusters (95/65) 3 Pullups 3 Pushups 6 Thrusters 6 Pullups 6 Pushups 9 Thrusters 9 Pullups 9 Pushups...    
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8.17.15 CrossFit Workout WOD Parker Lone Tree CO

8.17.15 CrossFit Workout WOD Parker Lone Tree CO

A. Deadlift- [email protected]%, [email protected]% B. For Time- 800m Run 70 Double Unders 60 Push Press (95/65) 50 Double Unders 40 Power Cleans (95/65) 30 Double Unders 20 Overhead Squats (95/65) 10 Double Unders 800m Run
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8.16.15 CrossFit Workout HERO WOD Parker Lone Tree CO

8.16.15 CrossFit Workout HERO WOD Parker Lone Tree CO

“Blake” Four rounds for time of: 100 foot Overhead Plate Walking lunge (45/35) 30 Box jumps (24/20) 20 Wallball shots (20/14) 10 Handstand push-ups
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8.15.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

8.15.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

18 Minute AMRAP (With a partner) P1- Max Deadlifts (225/155) P2- 20 Calorie Row, 10 Burpees Over Rower Rest 3 Minutes 3 Rounds For Time (Without a partner) 50 Double Unders 30 Front Rack Lunges (95/65) 10 Ring Dips
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8.14.15 CrossFit Workout WOD Parker Lone Tree CO

8.14.15 CrossFit Workout WOD Parker Lone Tree CO

With a Partner... 100 Ball Slams (40/30) 100 Pull-ups 100 Box Jumps 100 Back Squats (95/65) 100 Shoulder to Overhead (95/65) 100 Air Squats 1 mile run *After finishing the slam balls, the ball cannot touch the ground until the end of the 1 mile run. While one partner works, the other partner must hold the ball.  Both partners run together to share the ball carry.
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8.13.15 CrossFit Workout WOD Centennial Lone Tree CO

8.13.15 CrossFit Workout WOD Centennial Lone Tree CO

A. 10 Minute EMOM- 3 Squat Cleans *You choose the weight   B. 14 Minute AMRAP- 200m Shuttle Run (50mx4) 16 Kettlebell Swings (53/35) 200m Shuttle Run (50mx4) 16 Kettlebell Clean and Jerks (53/35)
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8.12.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

8.12.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

“Fight Gone Bad” Three rounds of: Wall-ball (20/14) Sumo deadlift high-pull (75/55) Box Jump (20 inch) Push-press (75/55) Row (Calories) 1 Minute Rest
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8.11.15 CrossFit Workout WOD Parker Lone Tree CO

8.11.15 CrossFit Workout WOD Parker Lone Tree CO

A. Pause Front Squat- [email protected] 65% with 3 second pause in the bottom B. 10-9-8-7-6-5-4-3-2-1 Front Squats (95/65) Handstand pushups
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8.10.15 CrossFit Workout WOD Parker Lone Tree CO

8.10.15 CrossFit Workout WOD Parker Lone Tree CO

Deadlift- [email protected]%, [email protected]%, [email protected]%, [email protected]% 15 Minute AMRAP 200m Run 10 Burpees over the bar 10 Power Cleans (135/95)
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8.9.15 CrossFit Workout HERO WOD Highlands Ranch Lone Tree CO

8.9.15 CrossFit Workout HERO WOD Highlands Ranch Lone Tree CO

“The Seven” Seven rounds for time of: 7 Handstand push-ups 7 Thrusters (135/95) 7 Knees to elbows 7  Deadlift (245/185) 7 Burpees 7 Kettlebell Swings (75#/53#) 7 Pull-ups
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8.8.15 CrossFit Workout WOD Centennial Lone Tree CO

8.8.15 CrossFit Workout WOD Centennial Lone Tree CO

With a partner... 10 Minute AMRAP Partner 1- 10 Power Snatches (95/65) Partner 2- Max Double Unders   Rest 2 Minutes   10 Minute AMRAP Partner 1- 15 GHD Sit-ups Partner 2- Max Front Squats (95/65)   Rest 2 Minutes   10 Minute AMRAP Partner 1- 20 Ball Slams Partner 2- Max Calories on Assault Bike
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8.7.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

8.7.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

A. Strict Press- 5x8 *Immediately after each set perform 8 pushups B. 3 Rounds- 400m Run 20 Wallballs (20/14) 30 Abmat Sit-ups with Wallball  
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8.6.15 CrossFit Workout WOD Parker Lone Tree CO

8.6.15 CrossFit Workout WOD Parker Lone Tree CO

A. Tabata- Pull-ups Hollow Rocks Tabata- Ring Rows V-ups *Alternate between the two movements during each Tabata 3 Rounds For Time- 25 Kettlebell Swings (53#/35#) 50 Overhead Plate Lunges (45#/35#) 25 Kettlebell Snatches (53#/35#) 400m Run  
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8.5.15 CrossFit Workout WOD Centennial Lone Tree CO

8.5.15 CrossFit Workout WOD Centennial Lone Tree CO

A. 10 Minute EMOM- 1 Squat Clean Thruster *You choose the weight   B. 15 Minute Up Ladder... 3 Burpee Box Jumps (24/20) 3 Thrusters (95/65) 6 Burpee Box Jumps 6 Thrusters 9 Burpee Box Jumps 9 Thrusters... *Continue to add 3 reps until 15 minutes is up.
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8.4.15 CrossFit Workout WOD in Parker Lone Tree CO

8.4.15 CrossFit Workout WOD in Parker Lone Tree CO

A. 100 Pushups For Time *7 Minute Time Cap, scale as needed B. 5 Rounds- 1 Minute Max Hang Power Cleans (135/95) 1  Minute Max Air Squats 1 Minute Max Deadlifts (135/95) 1 Minue Max Air Squats *Score total reps
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8.3.15 CrossFit Workout WOD in Lone Tree Highlands Ranch CO

8.3.15 CrossFit Workout WOD in Lone Tree Highlands Ranch CO

A. Pull-ups- 5x Max Effort B. Kettlebell Rows- 3x10/side C. 14 Minute AMRAP- 50 Double Unders 40 Wallballs (20/14) 3 Muscle-ups
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8.2.15 CrossFit Workout HERO WOD in Lone Tree Parker CO

8.2.15 CrossFit Workout HERO WOD in Lone Tree Parker CO

"The Don" For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders
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8.1.15 CrossFit Workout WOD in Lone Tree Highlands Ranch CO

8.1.15 CrossFit Workout WOD in Lone Tree Highlands Ranch CO

30 Minute AMRAP 20 Front Rack Lunges (95#/65#) 10 Kettlebell Snatches (53#/35#) 20 Push Press (95#/65#) 10 Kettlebell Snatches (53#/35#) 400m Run  
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7.31.15 CrossFit Workout WOD in Lone Tree Centennial CO

7.31.15 CrossFit Workout WOD in Lone Tree Centennial CO

A. "Elizabeth" 21-15-9 Squat Clean (135#/95#) Ring Dips   B. 3 Rounds (Not For Time) 20 GHD Sit-ups 30 Hollow Rocks 20 Supermans
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7.30.15 CrossFit Workout WOD in Lone Tree Parker CO

7.30.15 CrossFit Workout WOD in Lone Tree Parker CO

A. 50 Strict Pull-ups (not for time) *Scale as needed with bands, these should all be quality reps with chin clearing the bar. B. With a Partner... 2 Rounds Partner 1- 400m Run Partner 2- Max Power Cleans (135#/95#) 2 Rounds Partner 1- 400m Run Partner 2- Max Kettlebell Swings (53#/35#) *Both partners will run and do power cleans two times before moving on to running and KB swings.  
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7.29.15 CrossFit Workout WOD in Lone Tree Highlands Ranch CO

7.29.15 CrossFit Workout WOD in Lone Tree Highlands Ranch CO

A.  Back Squat- 20 rep max *You choose the weight, push yourself on this.  If you fail your 18th rep, that is okay. B. 4 Rounds For Time- 50 Double Unders 400m Run 30 Abmat Sit-ups
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7.28.15 CrossFit Workout WOD in Lone Tree Highlands Ranch CO

7.28.15 CrossFit Workout WOD in Lone Tree Highlands Ranch CO

A. Ring Dip- 7x1 *Work up to a heavy single on the ring dip B. Strict Press- 5x5 C. 15 Minute Up Ladder... 3 Push Press (115/75) 3 Knees to Elbows 6 Push Press 6 Knees to Elbows 9 Push Press 9 Knees to Elbows... *Continue to add 3 reps each round until 15 minutes is up
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7.27.15 CrossFit Workout WOD in Lone Tree Centennial CO

7.27.15 CrossFit Workout WOD in Lone Tree Centennial CO

A. 5 Rounds- 6 Pull-ups 6 Ring-Rows *Complete all 6 pull-ups before moving on to the next set of ring rows.  Add weight if you are able.   B. 21-15-9 Thrusters (95/65) Burpees Over the Bar
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7.26.15 Lone Tree CrossFit Gym Workout WOD

7.26.15 Lone Tree CrossFit Gym Workout WOD

  “Danny” 20 Minute AMRAP 30 Box Jumps (24/20) 20 Push Press (115/75) 30 Pull-ups
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7.25.15 Lone Tree CrossFit Gym Workout WOD

7.25.15 Lone Tree CrossFit Gym Workout WOD

2015 Regional Event 3 1-mile run 50 Overhead Squats (135/95) 100 GHDs 150 Double Unders 50 Sumo Deadlift High Pulls (135/95) 100 Box Jump Overs (24/20)
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7.24.15 Lone Tree CrossFit Gym Workout WOD

7.24.15 Lone Tree CrossFit Gym Workout WOD

A. Strict Handstand Pushups- 5x5 OR 5x30 second handstand holds B. 20 Minute AMRAP 400m Run 12 Squat Snatches (95/65)
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7.23.15 Lone Tree CrossFit Gym Workout WOD

7.23.15 Lone Tree CrossFit Gym Workout WOD

A. Ring Rows- 50 reps (For Quality) *Feet on 20 inch box, 8 minute time cap B. "The Ghost" 6 rounds of: 1 minute of rowing 1 minute of Burpees 1 minute of double-unders 1 minute rest
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7.22.15 Lone Tree CrossFit Gym Workout WOD

7.22.15 Lone Tree CrossFit Gym Workout WOD

A. Deadlift [email protected]% B. 15 Minute AMRAP- 10 Toes to Bar 20 Kettlebell Swings (53#/35#) 200m Run
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7.21.15 Lone Tree CrossFit Gym Workout WOD

7.21.15 Lone Tree CrossFit Gym Workout WOD

A. Ring Dips- 5x2 *Add weight if needed B. Pause Pushups- 5x5 *Hold top for 2 seconds, Hold bottom for 2 seconds C. For Time- 30-20-10 Power Clean (95/65) Front Squat (95/65) *Bar is taken from the floor
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7.20.15 Lone Tree CrossFit Gym Workout WOD

7.20.15 Lone Tree CrossFit Gym Workout WOD

  A. 5 Minute AMRAP- Max Strict Pullups OR 1 Negative Pull-up every 30 seconds B. 4 Rounds- 20 Box Jumps (24/20) 20 Wallballs (20/14)
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7.19.15 Lone Tree CrossFit Gym Workout WOD

7.19.15 Lone Tree CrossFit Gym Workout WOD

“Del” 25 Burpees 400m Run with medball (20/14) 25 weighted pull-ups (20/14) 400m Run with medball 25 HSPUs 400m Run with medball 25 C2B pull-ups 400m Run with Medball 25 burpees
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7.18.15 Lone Tree CrossFit Gym Workout WOD

7.18.15 Lone Tree CrossFit Gym Workout WOD

5 Rounds- 10 Power Snatches (95/65) 5 Burpees over Bar 10 Overhead Squats 5 Burpees over Bar 400m Run
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7.17.15 Lone Tree CrossFit Gym Workout WOD

7.17.15 Lone Tree CrossFit Gym Workout WOD

A. Ring Pushups- Tabata B. Hollow Rocks- Tabata C. 20 Minute EMOM- Odds- 5 Back Squats @ 70% of 1 rep max Evens- 5 Deadlifts @70% of 1 rep max
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7.16.15 Lone Tree CrossFit Gym Workout WOD

7.16.15 Lone Tree CrossFit Gym Workout WOD

A. Ring Rows- 5x Max Effort with feet on 20in Box Rest 90s between sets   B. Single Arm Kettlebell Rows- 3x10/side   C. “Karim and Devon” 200m Run 4 Rounds- 7 Push Jerks (95/65) 19 Hang Cleans (95/65) 200m Run
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7.12.15 Lone Tree CrossFit Gym HERO Workout WOD

7.12.15 Lone Tree CrossFit Gym HERO Workout WOD

“Small” 3 Rounds 1000m Row 50 Burpees 50 Box Jumps (24/20) 800m Run
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7.11.15 Lone Tree CrossFit Gym Workout WOD

7.11.15 Lone Tree CrossFit Gym Workout WOD

8 Minute AMRAP 50 Back squats (95/65) Max Reps (135/95) Rest 2 minutes 8 Minute AMRAP 50 Deadlifts (135/95) Max Reps (185/135) Rest 2 Minutes 8 Minute AMRAP 50 Push Press (75/55) Max Reps (95/65)
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7.10.15 Lone Tree CrossFit Gym Workout WOD

7.10.15 Lone Tree CrossFit Gym Workout WOD

“Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest 3 Minutes between Rounds
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7.9.15 Lone Tree CrossFit Gym Workout WOD

7.9.15 Lone Tree CrossFit Gym Workout WOD

A. Press Complex- 10 Minute EMOM- 1 strict press+ 2 Push Press   B. 3 Rounds of 5 Minutes: 5 Burpees 10 Push Press (95/65) 20 KB Swings *Rest 2 minutes between each 5 minute interval  
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7.8.15 Lone Tree CrossFit Gym Workout WOD

7.8.15 Lone Tree CrossFit Gym Workout WOD

  A. Rope Climb Progression B. "Fowler" Run 400m with Wallball (20/14) 5 Rounds: 43 Double Unders 7 Chest-to-bar pull-ups 8 Power Clean (115/75) Run 400m with Wallball
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7.7.15 Lone Tree CrossFit Gym Workout WOD

7.7.15 Lone Tree CrossFit Gym Workout WOD

  A. Back Squat- 5 Reps every minute for 8 minutes @75% of max   B. With a Partner... 2 Rounds for max reps+ calories of: Partner 1: 1 Minute Rowing Partner 2: 1 Minute Max Goblet Squats Partners switch Partner 1: 1 Minute Rowing Partner 2: 1 Minute KB Front Rack Lunges Partners switch Partner 1: 1 Minute Rowing Partner 2: Max KB Clean and Jerks Partners switch 1 Minute Rest  
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7.6.15 Lone Tree CrossFit Gym Workout WOD

7.6.15 Lone Tree CrossFit Gym Workout WOD

A. Deadlift 3x5, 3x3, 3x1 *Spend this time warming up to a heavy single on the deadlift. Only go as heavy as form allows. This is the main focus for today, take your time and only complete part B if there is time at the end of class. B. Deadlift Accessory work: 3x10 Single Leg Kettlebell Deadlift 3x12 Good Mornings (95/65)
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7.5.15 Lone Tree CrossFit Gym HERO Workout WOD

7.5.15 Lone Tree CrossFit Gym HERO Workout WOD

"Servais" For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees   Then, 400-meter sandbag carry (heavy) 1-mile farmers carry with 45-lb. dumbbells *Use slam balls or weight vests for the sandbag carry *Use Kettlebells for the farmer’s carry
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7.4.15 Lone Tree CrossFit Gym Workout WOD

7.4.15 Lone Tree CrossFit Gym Workout WOD

  WITH A PARTNER... Complete the following 4 AMRAPs, One partner works at a time   7 Minute AMRAP: 7 Wallballs (135/95) 4 Rope Climbs   7 Minute AMRAP: 7 Deadlifts (135/95) 4/ side Front Rack Lunges (135/95)   7 Minute AMRAP: 7 Power Cleans (135/95) 4 Burpees   7 Minute AMRAP: 7 Pull-ups 4 Handstand push-ups  
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7.3.15 Lone Tree CrossFit Gym Workout WOD

7.3.15 Lone Tree CrossFit Gym Workout WOD

A.Front Squat- 1 Rep Max We have completed the 12-week squat program, and today you will have an opportunity to test for a new Front Squat. Warm-up and take as many attempts as needed. If you finish this and there is still time in class, complete part B. B. Accessory Work (Not for Time) 400m Farmer’s Carry (53#/35#) [youtube height="450" width="900"]https://www.youtube.com/watch?v=YvxiI_3Xnk0[/youtube]
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7.2.15 Lone Tree CrossFit Gym Workout WOD

7.2.15 Lone Tree CrossFit Gym Workout WOD

  A. 10 Minute EMOM- 2 Power Snatches You choose the weight but the focus here is on touch and go reps. B. 3 Rounds- 400m Run 15 Power Snatches (95/135) [youtube height="450" width="900"]https://www.youtube.com/watch?v=-rP6YRD-kls[/youtube]
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7.1.15 Lone Tree CrossFit Gym Workout WOD

7.1.15 Lone Tree CrossFit Gym Workout WOD

A. Overhead Squat- 5-5-3-3-2-2-1-1 B. 3 Rounds 20 Box Jumps 20 Power Cleans (115/75) 10 HSPUs   [youtube height="450" width="900"]https://www.youtube.com/watch?v=OQv0Yjrl1q8[/youtube]
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6.30.15 Lone Tree CrossFit Gym Workout WOD

6.30.15 Lone Tree CrossFit Gym Workout WOD

3x Max Strict Pull-ups Take 3 attempts to establish a max set of strict pull-ups. Rest 2 Minutes between attempts. B. 3x Max Ring Dips Take 3 attempts to establish a max set of strict Ring Dips. Rest 2 Minutes between attempts. C. “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups
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6.30.15 Lone Tree CrossFit Gym Workout WOD

6.30.15 Lone Tree CrossFit Gym Workout WOD

  A. 3x Max Strict Pull-ups Take 3 attempts to establish a max set of strict pull-ups. Rest 2 Minutes between attempts. B. 3x Max Ring Dips Take 3 attempts to establish a max set of strict Ring Dips. Rest 2 Minutes between attempts. C. “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups [youtube height="450" width="900"]https://www.youtube.com/watch?v=CWaiZxgrBGY[/youtube]
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6.29.15 Lone Tree CrossFit Gym Workout WOD

6.29.15 Lone Tree CrossFit Gym Workout WOD

A. Back Squat- 1 Rep Max *We have completed the 12-week squat program, and today you will have an opportunity to test for a new max Back Squat. Warm-up and take as many attempts as needed. If you complete this portion and there is still time in class, complete the midline work in part B. ** 12-Week Squat Program Recap- We have seen impressive improvements in everyone’s squat mobility and strength throughout this program. As a result, there have been some big PR’s. From finding gyms to get squats in on vacation, while traveling, or rearranging your day to make sure you get the work in, it has been awesome to see you all dedicate yourselves to the process. We..
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6.29.15 Lone Tree CrossFit Gym Workout WOD

6.29.15 Lone Tree CrossFit Gym Workout WOD

A. Back Squat- 1 Rep Max *We have completed the 12-week squat program, and today you will have an opportunity to test for a new max Back Squat. Warm-up and take as many attempts as needed. If you complete this portion and there is still time in class, complete the midline work in part B. ** 12-Week Squat Program Recap- We have seen impressive improvements in everyone’s squat mobility and strength throughout this program. As a result, there have been some big PR’s. From finding gyms to get squats in on vacation, while traveling, or rearranging your day to make sure you get the work in, it has been awesome to see you all dedicate yourselves to the process. We..
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6.28.15 Lone Tree CrossFit Gym HERO Workout WOD

6.28.15 Lone Tree CrossFit Gym HERO Workout WOD

“RJ” 5 Rounds: 800m Run 5 Rope Climbs 50 Push-Ups
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6.28.15 Lone Tree CrossFit Gym HERO Workout WOD

6.28.15 Lone Tree CrossFit Gym HERO Workout WOD

“RJ” 5 Rounds: 800m Run 5 Rope Climbs 50 Push-Ups
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6.27.15 Lone Tree CrossFit Gym Workout WOD

6.27.15 Lone Tree CrossFit Gym Workout WOD

  For Time: 1000m Row 50 Ball Slams 50 Power Cleans (95#/65#) 50 Box Jumps (24/20) 50 Push Press (95#/65#) 50 Overhead Squats (95#/65#) 50 Pull-ups 1000m Row
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6.26.15 Lone Tree CrossFit Gym Workout WOD

6.26.15 Lone Tree CrossFit Gym Workout WOD

A. Squat Program (Week 12, Day 2) Back Squat- [email protected]%, [email protected]%, [email protected]% Front [email protected]%, [email protected]%, [email protected]%   B. 15 Minute Up Ladder... 100m Row 5 Burpees over Rower 300m Row 10 Burpees over Rower 500m Row 15 Burpees over Rower *Continue to add 200m and 5 Burpees each round until 15 minutes is up. [youtube height="450" width="900"]https://www.youtube.com/watch?v=UlWUPkXrq24[/youtube]
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6.25.15 Lone Tree CrossFit Gym Workout WOD

6.25.15 Lone Tree CrossFit Gym Workout WOD

  For time With a Partner... 10 Rounds Partner 1- 10 Calories on Assault Bike Partner 2- Holds bar overhead (95#/65#) Then... 150 Deadlifts (95#/65#) *Each Partner will have 10 Rounds on the bike and 10 Rounds holding the bar overhead. Once all 10 Rounds have been completed, both partners will work together to complete 150 Deadlifts. [youtube height="450" width="900"]https://www.youtube.com/watch?v=-ot63GiM7DM[/youtube]    
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6.24.15 Lone Tree CrossFit Gym Workout WOD

6.24.15 Lone Tree CrossFit Gym Workout WOD

  A. Muscle-up practice and progressions *If you already have your muscle-up, perform 8-10 for quality. If you do not have your muscle-up, we will be reviewing progressions for you to practice on your own. B. Squat Clean Thruster 10-9-8-7-6-5-4-3-2-1 (95#/65#) Burpees 20-18-16-14-12-10-8-6-4-2   [youtube height="450" width="900"]https://www.youtube.com/watch?v=wxzOrYbSf5k[/youtube]
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6.23.15 Lone Tree CrossFit Gym Workout WOD

6.23.15 Lone Tree CrossFit Gym Workout WOD

30 Minute AMRAP:   1 Deadlift (315/225) 1 Round of “Cindy” 200m Run   2 Deadlifts 2 Rounds of “Cindy” 200m Run   3 Deadlifts 3 Rounds of “Cindy” 200m Run... Continue to add 1 Deadlift and 1 Round of “Cindy” until 30 minutes is up. *1 Round of “Cindy”= 5 Pull-ups, 10 Pushups, 15 Air Squats [youtube height="450" width="900"]https://www.youtube.com/watch?v=TogrlmrrVr8[/youtube]    
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6.22.15 Lone Tree CrossFit Gym Workout WOD

6.22.15 Lone Tree CrossFit Gym Workout WOD

A. Squat Program (Week 12, Day 1) Back Squat- [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]% B. 15 Minute AMRAP 20 KB Swings (53/35) 10/side KB Snatches 200m Sprint   [youtube height="450" width="900"]https://www.youtube.com/watch?v=g3c73NahdjU[/youtube]
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6.21.15 Lone Tree CrossFit Gym HERO Workout WOD

6.21.15 Lone Tree CrossFit Gym HERO Workout WOD

  "Hall" 5 rounds for time of: 225-lb. cleans, 3 reps 200-meter sprint 20 kettlebell snatches, 1.5 pood, 10 each arm Rest 2 minutes
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6.20.15 Lone Tree CrossFit Gym Workout WOD

6.20.15 Lone Tree CrossFit Gym Workout WOD

  3 Rounds for Total Reps: 2 Minutes Max Reps Assault Bike 2 Minutes Max Reps Toes to Bar 2 Minutes Max Reps Overhead Plate Lunges 2 Minutes Max Reps Handstand Pushups 2 Minutes Max Reps Rope Climbs *Score total Reps and calories [youtube height="450" width="900"]https://www.youtube.com/watch?v=oC_e-TgD8-s[/youtube]
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6.19.15 Lone Tree CrossFit Gym Workout WOD

6.19.15 Lone Tree CrossFit Gym Workout WOD

  A. Squat Program (Week 11, Day 2) Back Squat- [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% B. 15 Minute AMRAP Max Overhead Squats 400m Run *Every time you set down the bar you must complete a 400m run. Score is total overhead squats. [youtube height="450" width="900"]https://www.youtube.com/watch?v=imw9t57g1IM[/youtube]
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6.18.15 Lone Tree CrossFit Gym Workout WOD

6.18.15 Lone Tree CrossFit Gym Workout WOD

A. 3 Rounds NOT for Time: 20 Hollow Rocks 20 GHD sit-ups 20 Back Extensions 20 In-and-Outs   B. 12 Minute Up Ladder... 3 Hang Power Snatches (95#/65#) 3 Lateral Burpees over the the bar 6 Hang Power Snatches 6 Lateral Burpees over the bar 9 Hang Power Snatches 9 Lateral Burpees over the bar... *Continue to add 3 reps until 12 minutes is up.   [youtube height="450" width="900"]https://www.youtube.com/watch?v=K6QunmuTZOQ[/youtube]
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6.17.15 Lone Tree CrossFit Gym Workout WOD

6.17.15 Lone Tree CrossFit Gym Workout WOD

  A. 10 Minutes of practice: Kipping Pull-ups B. 5 Rounds For Time: 20 Medicine Ball Cleans (20#/14#) 200m Run with ball *For the cleans, the ball must start on the ground for each rep. Crease of the hip must pass below the knee to be considered full range of motion.   [youtube height="450" width="900"]https://www.youtube.com/watch?v=-nk0GqeSTJs[/youtube]
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6.16.15 Lone Tree CrossFit Gym Workout WOD

6.16.15 Lone Tree CrossFit Gym Workout WOD

  A. 8 Minute EMOM- 5-10 strict pull-ups OR strict ring rows *Pick a rep range that you can maintain for all 8 minutes. Goal here is to work your strict pulling strength B. “Death by Clean and Jerk” (135#/95#) *Minute 1, perform 1 Clean and Jerk Minute 2, perform 2 Clean and Jerks Minute 3, perform 3 Clean and Jerks... Continue to add 1 Clean and Jerk each minute until you cannot complete the work within the given minute. [youtube height="450" width="900"]https://www.youtube.com/watch?v=ME91c_-jMQg[/youtube]
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6.15.15 Lone Tree CrossFit Gym Workout WOD

6.15.15 Lone Tree CrossFit Gym Workout WOD

  A. Squat Program (Week 11, Day 1) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% 12 Minute AMRAP 5 Muscle Ups 10 Burpees 30 Double Unders *Sub for Muscle-ups is 10 pushups   [youtube height="450" width="900"]https://www.youtube.com/watch?v=xIX8RIYYiSI[/youtube]
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6.14.15 Lone Tree CrossFit Gym Workout HERO WOD

6.14.15 Lone Tree CrossFit Gym Workout HERO WOD

“Jack” 20 Minute AMRAP 10 Push Press (115/75) 10 KB Swings (53/35) 10 Box Jumps (24/20)
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6.13.15 Lone Tree CrossFit Gym Workout WOD

6.13.15 Lone Tree CrossFit Gym Workout WOD

  9 Minute AMRAP: 15 Power Cleans 12 Bar Facing Burpees 9 Power Snatches Rest 2 Minutes   9 Minute AMRAP: 9 Power Cleans 6 Bar Facing Burpees 3 Power Snatches (95/65)   Rest 2 Minutes 1 Mile Run *Score is Mile time minus 1 second for every rep completed during the AMRAPs [youtube height="450" width="900"]https://www.youtube.com/watch?v=rhF0cbRjxRo[/youtube]  
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6.12.15 Lone Tree CrossFit Gym Workout WOD

6.12.15 Lone Tree CrossFit Gym Workout WOD

  A. Squat Program (Week 10, Day 2) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]% B. For Max Reps- 1 Minute of Wallballs (20/14) 1 Minute of Rowing (calories) 2 Minutes of Wallballs 1 Minute of Rowing 3 Minutes of Wallballs 1 Minute os Rowing *Add total reps and calories for score   [youtube height="450" width="900"]https://www.youtube.com/watch?v=grxVHi5LpRo[/youtube]
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6.11.15 Lone Tree CrossFit Gym Workout WOD

6.11.15 Lone Tree CrossFit Gym Workout WOD

A. Push Press- 5-5-3-3-1-1-1   B. 15 minute AMRAP With a partner... 20 ball slams (40/30) 100m Run with slam ball 100m Run with no slam ball *Partner 1 starts right outside the front door, does their ball slams, and runs the ball out to the 200m mark where Partner 2 is waiting. Partner 2 begins their ball slams while Partner 1 runs back to the start without a ball. Once Partner 2 finishes their slams, they will run their ball back to partner 1 and then run back to the 200m mark and wait for their partner to return with the ball. You will only use one ball between the two of you. Score total rounds completed between both..
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6.10.15 Lone Tree CrossFit Gym Workout WOD

6.10.15 Lone Tree CrossFit Gym Workout WOD

A. 12 minute EMOM- 1 Squat Clean+ 2 Front Squats Every minute you will perform a squat clean right into 2 front squats.  You choose the weight. B. 21-15-9 Power Cleans (135#/95#) Pull-ups HSPUs [youtube height="450" width="900"]https://www.youtube.com/watch?v=um4VxiI2Ng0[/youtube]  
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6.9.15 Lone Tree CrossFit Gym Workout WOD

6.9.15 Lone Tree CrossFit Gym Workout WOD

A. 10 Minutes of practice: L-Sits   B. For Time: 100 Double Under Buy-In 5 Rounds 10 Burpees to a plate (45#/25#) 20 Overhead Plate Lunges (45#/25#) 30 Plate Ground to Overhead (45#/25#)   [youtube height="450" width="900"]https://www.youtube.com/watch?v=gc0-uVMGCSM[/youtube]
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6.8.15 Lone Tree CrossFit Gym Workout WOD

6.8.15 Lone Tree CrossFit Gym Workout WOD

  A. Squat Program (Week 10, Day 1) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]%   B. 14 Minute AMRAP 12 Deadlifts (185/135) 12 Toes-to-Bar 200m Run   [youtube height="450" width="900"]https://www.youtube.com/watch?v=52Q--5toj6o[/youtube]
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6.7.15 Lone Tree CrossFit Gym HERO Workout WOD

6.7.15 Lone Tree CrossFit Gym HERO Workout WOD

  "Capoot" For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters
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6.6.15 Lone Tree CrossFit Gym Workout WOD

6.6.15 Lone Tree CrossFit Gym Workout WOD

  30 minute AMRAP 200m Farmer’s Carry (53#/35#) 20 HSPUs 20 Slam Balls (40#/30#) 20 Shoulder to Overhead (95#/65#) [youtube height="450" width="900"]https://www.youtube.com/watch?v=ELxclak2LAU[/youtube]  
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6.5.15 Lone Tree CrossFit Gym Workout WOD

6.5.15 Lone Tree CrossFit Gym Workout WOD

  A. Squat Program (Week 9, Day 2) Back Squat- [email protected]%, [email protected]% Front Squat- [email protected]%   B. “Jackie” 1000m Row 50 Thrusters (45#/35#) 30 Pullups [youtube height="450" width="900"]https://www.youtube.com/watch?v=M2tOg-krCKs[/youtube]
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6.4.15 Lone Tree CrossFit Gym Workout WOD

6.4.15 Lone Tree CrossFit Gym Workout WOD

A. 10 EMOM- 5 Strict Toes-to-bar+ 5 deficit pushups Scaling for strict toes-to-bar will be strict, straight leg raises to L-sit. Goal here for TTB and pushups is to practice full range of motion, quality movement. Scale reps as needed. B. For Time: 20-18-16-14-12 Deadlift (185#/135#) 12-14-16-18-20 Lateral Burpee Over Bar The deadlifts should be a weight that don't require a lot of rest between sets.  [youtube height="450" width="900"]https://www.youtube.com/watch?v=Ne5FGRvP5Is[/youtube]
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7.3.15 Lone Tree CrossFit Gym Workout WOD

7.3.15 Lone Tree CrossFit Gym Workout WOD

A. Front Squat- 1 Rep Max We have completed the 12-week squat program, and today you will have an opportunity to test for a new max Front Squat. Warm-up and take as many attempts as needed. If you finish this and there is still time in class, complete part B. B. Accessory Work (Not for Time) 400m Farmer’s Carry (53#/35#) [youtube height="450" width="900"]https://www.youtube.com/watch?v=YvxiI_3Xnk0[/youtube]
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6.3.15 Lone Tree CrossFit Gym Workout WOD

6.3.15 Lone Tree CrossFit Gym Workout WOD

  A. 12 minute EMOM- 1 Squat Snatch+ 2 Overhead Squats Every minute you will perform a full squat snatch right into the overhead squats. Work the overhead position and only go as heavy as range of motion allows.     B. With a partner... 16 minute AMRAP 150 Wallballs (20#/14#) 800m run carrying Wallball Max Partner Abmat sit-ups with Wallball *Score is total Abmat sit-ups [youtube height="450" width="900"]https://www.youtube.com/watch?v=jCSoA4amHj4[/youtube]
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6.2.15 Lone Tree CrossFit Gym Workout WOD

6.2.15 Lone Tree CrossFit Gym Workout WOD

  A. Strict Press- 5-5-3-3-1-1-1 Use this rep scheme to work up to a heavy single for the day. Take no more than 3 attempts at a PR. Record your max. B. 3 Rounds For Time: 20 Power Cleans (135#/95#) 20 Pushups 400m Run   [youtube height="450" width="900"]https://www.youtube.com/watch?v=oo0O4L5CUgk[/youtube]
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6.1.15 Lone Tree CrossFit Gym Workout WOD

6.1.15 Lone Tree CrossFit Gym Workout WOD

  A. Squat Program (Week 9, Day 1) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% The back squats and front squats are both heavy today. Take your time warming up and between sets     B. 10 minute AMRAP: 10 Box Jumps 5/side KB Snatches (53#/35#) Must complete all snatches on one arm before switching.   [youtube height="450" width="900"]https://www.youtube.com/watch?v=MZDXc_hLvf4[/youtube]  
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5.30.15 Lone Tree CrossFit Gym Workout WOD

5.30.15 Lone Tree CrossFit Gym Workout WOD

  For Time: 50-40-30-20-10 Front Rack Lunges (95#/65#) Double Unders   40-30-20-10 Abmat sit-ups w/ plate (45#/25#) Wallballs (20/14)   30-20-10 Burpees Power Snatches (95#/65#) The movement standard for the sit-ups w/ plate is plate touches ground between feet and overhead.   [youtube height="450" width="900"]https://www.youtube.com/watch?v=aMlTe3avTB4[/youtube]
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5.29.15 Lone Tree CrossFit Gym Workout WOD

5.29.15 Lone Tree CrossFit Gym Workout WOD

  A. Squat Program (Week 8, Day 2) Back Squat- [email protected]%, [email protected]% Front Squat- [email protected]% Squat percentages are light today, take no more than 2 minutes between sets.     B. For Total Reps: 3 Rounds: 1 Minute: Max Ring Rows (Feet on 20in box) 1 Minute: Max GHD sit-ups 1 Minute: Max Calories on Assault Bike 1 Minute: Hip Extensions Rest 1 Minute   [youtube height="450" width="900"]https://www.youtube.com/watch?v=8hX7EpXFS7Y[/youtube]
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5.28.15 Lone Tree CrossFit Gym Workout WOD

5.28.15 Lone Tree CrossFit Gym Workout WOD

  A. 12 Minute EMOM Odds- 5 Power Cleans+ 5 Pushups Every minute you will perform 5 power cleans with 5 pushups immediately after. Rest remainder of the minute. You choose the weight, but it should be light enough to perform touch and go reps. B. 15 Minute AMRAP...5 Wall Climbs 10 Box Jump Overs (24/20) 15 Air Squats
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5.27.15 Lone Tree CrossFit Gym Workout WOD

5.27.15 Lone Tree CrossFit Gym Workout WOD

4 Rounds For Time: 400m Run 20 TTB 30 Overhead Squats (95/65) Video: Why use the “The Hook Grip” in olympic lifts https://www.youtube.com/watch?v=8hX7EpXFS7Y
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5.26.15 Lone Tree CrossFit Gym Workout WOD

5.26.15 Lone Tree CrossFit Gym Workout WOD

A. Squat Program (Week 8, Day 1) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]% B. 10 Minute AMRAP: 20 Ball Slams (40/30) 10 Deadlifts (185/135) Video: The Deadlift Set-Up https://www.youtube.com/watch?v=6JgGPWoYXqk
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5.24.15 Lone Tree CrossFit Gym Workout Hero WOD

5.24.15 Lone Tree CrossFit Gym Workout Hero WOD

“Tommy V” For Time: 21 Thrusters (115#/75#) 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9 Thrusters 6 Rope Climbs
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5.23.15 Lone Tree CrossFit Gym Workout WOD

5.23.15 Lone Tree CrossFit Gym Workout WOD

For Time: 40 Back Squats (95#/65#) 800m Run 30 Clean and Jerks (95#/65#) 800m Run 40 Back Squats (95#/65#) 800m Run Video: Clean and Jerk, Rich Froning does “Grace” https://www.youtube.com/watch?v=euv5Vvz_5dc
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5.22.15 Lone Tree CrossFit Gym Workout WOD

5.22.15 Lone Tree CrossFit Gym Workout WOD

Squat Program (Week 7, Day 2) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected] 70% 14 minute AMRAP: 75 Double Unders 50 KB Snatches (53#/35#) 25 HSPUs Max calories on rower Score is total calories on the rower   Video: One Arm Kettlebell Snatch https://www.youtube.com/watch?v=6l2Iu26oWW8
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5.21.15 Lone Tree CrossFit Gym Workout WOD

5.21.15 Lone Tree CrossFit Gym Workout WOD

For Time: 40 Burpees 20 Power Snatches (95#/65#) 30 Burpees 20 Power Snatches 20 Burpees 20 Power Snatches 10 Burpees 20 Power Snatches Video: Power Snatch vs. Snatch https://www.youtube.com/watch?v=WATZGLhG644
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5.20.15 Lone Tree CrossFit Gym Workout WOD

5.20.15 Lone Tree CrossFit Gym Workout WOD

A. 5x3 Push Press B. 27- 21-15-9 KB Swing (53#/35#) Toes-to-Bar 400m Run after each round Video: KB Swing demo https://www.youtube.com/watch?v=zBIWpPfc6NY
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5.19.15 Lone Tree CrossFit Gym Workout WOD

5.19.15 Lone Tree CrossFit Gym Workout WOD

A. 28 minute AMRAP: 8 Power cleans (135/95) 8/side Front Rack Lunges (135/95) 200m run Video: Lunges and CrossFit https://www.youtube.com/watch?v=q-svZmbRN8k
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5.18.15 Lone Tree CrossFit Gym Workout WOD

5.18.15 Lone Tree CrossFit Gym Workout WOD

A. Squat Program (Week 7, Day 1) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% B. 12 minute AMRAP: 6 Pull-ups 6 Push-ups 6 Box Jumps Video: Technique WOD on the pushup https://www.youtube.com/watch?v=d6DzBpsQNrc
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5.17.15 Lone Tree CrossFit Gym Workout Hero WOD

5.17.15 Lone Tree CrossFit Gym Workout Hero WOD

“Bull” 2 Rounds For Time: 200 Double-unders 50 Overhead Squats (135/95) 50 Pull-Ups Run 1 mile
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5.16.15 Lone Tree CrossFit Gym Workout WOD

5.16.15 Lone Tree CrossFit Gym Workout WOD

A. 15 minute AMRAP: 2 Rope Climbs 10 Push Press (95#/65#) 20 Box Jumps Rest 3 minutes B. 4 Rounds For Time: 20 Power Cleans (135#/95#) 30 KB swings (35#/53#) 400m Run
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5.15.15 Lone Tree CrossFit Gym Workout WOD

5.15.15 Lone Tree CrossFit Gym Workout WOD

  A..  Squat Program (Week 6, Day 2) Back Squat- [email protected]%, [email protected]% Front Squat- [email protected]%, 1x5%65%, [email protected]%     B.  “Fran” 21-15-9 Thrusters (95/65) pull-up   Video: Fran at The 2012 CrossFit Games https://www.youtube.com/watch?v=gvnbDKqeUr4
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5.14.15 Lone Tree CrossFit Gym Workout WOD

5.14.15 Lone Tree CrossFit Gym Workout WOD

  A.  Review handstand hold/ hollow position Tabata handstand hold against wall Work on active shoulder position and keeping a tight hollow body.   B.  20 minute AMRAP: 20 KB Swings (53#/35#) 40 Double Unders 200m Run   Video: The Hollow Position https://www.youtube.com/watch?v=VyrUmzIHmzw
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5.13.15 Lone Tree CrossFit Gym Workout WOD

5.13.15 Lone Tree CrossFit Gym Workout WOD

  A.  5 Rounds for time: 20 Wall-balls (20/14) 20 Sumo deadlift high pulls (75/55) 20 Box Jumps (24/20) 20 Push press (74/55) Row 20 calories Rest 1 minute Record time for each round, your score is the time of your slowest round.   Video: Push Press https://www.youtube.com/watch?v=fKjDEOqcPV0
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5.12.15 Lone Tree CrossFit Gym Workout WOD

5.12.15 Lone Tree CrossFit Gym Workout WOD

  A.  Every 0:30 seconds for 10 minutes- 3 Deadlifts You choose the weight, don’t go over 85% of your 1RM Deadlift   B.  10 Rounds: 30 seconds of burpees Rest 30 seconds 30 seconds Hang Cleans (135#/95#) Rest 30 seconds *Score total reps   Video: The Deadlift https://www.youtube.com/watch?v=op9kVnSso6Q
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5.11.15 Lone Tree CrossFit Gym Workout WOD

5.11.15 Lone Tree CrossFit Gym Workout WOD

  A.  Squat Program (Week 6, Day 1) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]%   B.  10 minute Up Ladder 3 Front Squats (95/65) 3 Knees-to-elbows 6 Front Squats 6 Knees-to-elbows 9/9,12/12... Continue to add 3 reps each round until 10 minutes is up.   Video: Solving front rack problems with Kelly Starett https://www.youtube.com/watch?v=Un1PDhrU3h0
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5.10.15 Lone Tree CrossFit Gym Workout Hero WOD

5.10.15 Lone Tree CrossFit Gym Workout Hero WOD

“Gator” 8 Rounds For Time: 5 Front Squats (185/135) 26 Ring push-ups
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5.9.15 Lone Tree CrossFit Gym Workout WOD

5.9.15 Lone Tree CrossFit Gym Workout WOD

  With a partner... 30 minute AMRAP:   Partner 1: 1 Rope Climb 10 C2B pullups 15 Power Cleans (135/95)   Partner 2: Calorie Row Partner 2 must row while partner 1 completes one round of the rope climb, C2B and power cleans and then they switch.  Score is total calories rowed.
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5.8.15 Lone Tree CrossFit Gym Workout WOD

5.8.15 Lone Tree CrossFit Gym Workout WOD

A.  Squat Program (Week 5, Day 2) Back Squat- [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]%   B.  For Time: 21-15-9 Burpees Thrusters (95/65) Rest 3 minutes 15-12-9-6-3 Burpees Thrusters (95/65)   CrossFit video on how to do a burpee: https://www.youtube.com/watch?v=O3cfsO0WQ2E
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5.7.15 Lone Tree CrossFit Gym Workout WOD

5.7.15 Lone Tree CrossFit Gym Workout WOD

  A.  10 Minute Skill Work: Handstand hold/ Handstand push-up 3 Rounds: 20 GHDs, 30 Hip Extensions, 40 Abmat sit-ups This is for quality of movement and developing the midline.   B.  15 minute AMRAP: 21 Double Unders 15 TTB 9 Power Snatches (95#/65#)   Video on handstand walking: https://www.youtube.com/watch?v=hAxYkHNzr0U
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5.6.15 Lone Tree CrossFit Gym Workout WOD

5.6.15 Lone Tree CrossFit Gym Workout WOD

  A.  EMOM for 14 minutes: Odds: 3-5 Ring Dips OR 8-10 pushups Evens: 3-5 Strict pull-ups OR 3-5 Ring Rows Pick a Rep range that you can sustain for all sets of the 14 minutes.  For scaling, the odd minutes should be a pushing movement and then even minutes should be a pulling movement.   B.  2 Rounds: 25 Deadlifts (185#/135#) 25 Push-ups 25 KB Swings (53#/35#) 25/side Overhead Lunges (45#/25# plate)   Video explanation of the ring dip: https://www.youtube.com/watch?v=afnEmGzx0Oc
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5.5.15 Lone Tree CrossFit Gym Workout WOD

5.5.15 Lone Tree CrossFit Gym Workout WOD

  A.  Floor Press- 3x10 To get the most out of this movement, pause at the bottom of each rep with your triceps in contact with the ground. The demo video does a good job explaining this. Bent over barbell Row- 3x10   B.  4 Rounds for time: 500m Row 400m Run Rest 2 minutes between rounds Attack this as four max effort intervals, no pacing the first few rounds. Exit the side doors and stay along the white lines marking the car spaces for a true 400m run.   Video Floor Press demo: https://www.youtube.com/watch?v=0TcB1qQU0vw
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5.4.15 Lone Tree CrossFit Gym Workout WOD

5.4.15 Lone Tree CrossFit Gym Workout WOD

  A.  Squat Program (Week 5, Day 1) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]%   B.  “Karen” For Time: 150 Wallballs (20/14)
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5.2.15 Lone Tree CrossFit Gym Workout WOD

5.2.15 Lone Tree CrossFit Gym Workout WOD

  Team Chipper 50 Pull-ups 50 Overhead Squats (95/65) 50 Push-ups 50 TTB 50 Shoulder to overhead (95#/65#) 50 Power cleans (95/65) 50 Calorie Row Both partners run 200 meters between movements Must complete all 50 reps before moving to next movement One partner works at a time   Video on Overhead squat technique and mobility: https://www.youtube.com/watch?v=imw9t57g1IM
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5.1.15 Lone Tree CrossFit Gym Workout WOD

5.1.15 Lone Tree CrossFit Gym Workout WOD

  A.  Squat Program (Week 4, Day 2) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]%   B. Tabata: KB Swings (75#/53#) Row (calories) GHD sit-ups Goblet Squats (75#/53#) Perform all 8 rounds of each movement before moving to the next movement. No  rest between movements.   Video on common rowing technique errors by Concept2: https://www.youtube.com/watch?v=oP6OR-G7AxM
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4.30.15 Lone Tree CrossFit Gym Workout WOD

4.30.15 Lone Tree CrossFit Gym Workout WOD

  A.  Skill Work EMOM for 10 minutes: Odds- 3-5 HSPUs Evens- 30 DUs or 45s DU practice If you cannot do a handstand push up but feel comfortable upside down, perform 2 negative HSPU's with full range of motion.   B.  For Time: 21-15-9 Overhead Squats (95#/65#) 12-9-6 HSPUs 400m Run between rounds The rep scheme is performed as follows: 21 OHS, 12 HSPUs, Run 400m...15 OHS, 9 HSPUs, Run 400m...   Video on HSPU efficiency: https://www.youtube.com/watch?v=YdBSefJNbB8
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4.29.15 Lone Tree CrossFit Gym Workout WOD

4.29.15 Lone Tree CrossFit Gym Workout WOD

  A..Every 0:30s for 15 minutes: 1 Squat Clean Take your time and work technique here, keep arms long and try not to pull early. Start light and add weight. All reps full squat.   B.  15 minute AMRAP: 5 Clean and Jerks (135/95) 10 Box Jumps (24/20) 15 Deadlifts (135/95) Use the same weight for the deadlift and clean and jerks.   Video on the Clean with Miranda Oldroyd and Zach Forrest: https://www.youtube.com/watch?v=9ujMWHBX5CU
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4.28.15 Lone Tree CrossFit Gym Workout WOD

4.28.15 Lone Tree CrossFit Gym Workout WOD

  A.  EMOM for 15 minutes: Minutes 0-5: 5 Strict Press Minutes 6-10: 5 Push Press Minutes 11-15: 5 Push Jerks Add weight between each movement   B.  6 Rounds: 12 Burpees 12 Power Snatches (95/65)
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4.27.15 Lone Tree CrossFit Gym Workout WOD

4.27.15 Lone Tree CrossFit Gym Workout WOD

  A.  Squat Program (Week 4, Day 1) Back Squats [email protected]%, [email protected]%, [email protected]%, [email protected] 85% Front Squats [email protected]%, [email protected]%, [email protected] 80%, [email protected]%   B.  14 Minute AMRAP: 5 Wallballs (20/14) 5 TTB 10 Wallballs 5 TTB 15 Wallballs 5 TTB... Continue to add 5 reps on the WBs until 14 minutes is up.
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4.24.15 Lone Tree CrossFit Gym Workout WOD

4.24.15 Lone Tree CrossFit Gym Workout WOD

  A.  Squat Program (Week 3, Day 2) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- 1x5%60%, [email protected]%, [email protected]% OR Pause Front Squat 5x5, 5x3, 5x1   B.  16 minute AMRAP: 8 C2B pull-ups 8 Power cleans (95/65) 8 Burpees   [youtube height="HEIGHT" width="WIDTH"] https://www.youtube.com/watch?v=KjGvwQl8tis [/youtube]
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4.23.15 Lone Tree CrossFit Gym Workout WOD

4.23.15 Lone Tree CrossFit Gym Workout WOD

  A.  3x8 Good Mornings Between each round of Good Mornings: 30 Hip Extensions, 20 GHDs Work out of the rack with these. Suggested weight is 95-115lbs for men and 65-85lbs for women. Keep a soft bend in your knees and you should feel these in your hamstrings.   B.  5 Rounds: 10 Deadlifts (225/155) 15 Box Jumps (24/20) 200m sprint Rest 1 minute Pick a weight that for the deadlifts that you know will be unbroken for all 5 rounds, these should be 5 all out sprints (no pacing).   [youtube height="HEIGHT" width="WIDTH"] https://www.youtube.com/watch?v=NNDrntZ8F2E [/youtube]
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4.22.15 Lone Tree CrossFit Gym Workout WOD

4.22.15 Lone Tree CrossFit Gym Workout WOD

  25 minute AMRAP: 5 Overhead Squats (95/65) 1 Rope Climb 20 DUs 10 Overhead Squats 2 Rope Climbs 40 DUs 15 Overhead Squats 3 Rope Climbs 60 DUs   [youtube height="HEIGHT" width="WIDTH"] https://www.youtube.com/watch?v=AD0uO7JGdZU [/youtube]
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4.21.15 Lone Tree CrossFit Gym Workout WOD

4.21.15 Lone Tree CrossFit Gym Workout WOD

  A.  14 minute EMOM Odds - 7 pull-ups Evens - 7 power cleans For the pull-ups, if you want to work strength do strict and if you want to work a skill go with kipping. You choose what you want to get out of this. For the power cleans, choose a weight that you feel comfortable practicing touch and go reps.   B.  For Time: 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead (135/95) Toes to Bar KB Swings (75#/53#)   [youtube height="HEIGHT" width="WIDTH"] https://www.youtube.com/watch?v=IJZpz5C1dAA [/youtube]
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4.20.15 Lone Tree CrossFit Gym Workout WOD

4.20.15 Lone Tree CrossFit Gym Workout WOD

  A.  Squat Program (Week 3, Day 1) 1.  Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% 2.  Front Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% OR Pause Back Squat- 5x3, 3x3, 3x1   B..3 Rounds: 1 Minute max calories on Assault Bike 1 Minute max Thrusters (95/65) 1 Minute max Burpees 1 Minute max Sumo Deadlift High Pulls (95/65) Rest 1 minute   [youtube height="HEIGHT" width="WIDTH"] https://www.youtube.com/watch?v=o6QniJ9FaGA [/youtube]
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4.17.15 Lone Tree CrossFit Gym Workout WOD

4.17.15 Lone Tree CrossFit Gym Workout WOD

  A. Squat Program (Week 2, Day 2) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]%   B. Front Squat- [email protected]%, [email protected]%, [email protected]% OR 5x3 Front Squats 5x3 Overhead Squats   C. Nine Minute Ascending Ladder of: 2 Thrusters (95/65) 2 Lateral Bar Over Burpees 4,4...6,6...8,8...Until 9 minutes is up
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4.16.15 Lone Tree CrossFit Gym Workout WOD

4.16.15 Lone Tree CrossFit Gym Workout WOD

  A. 10 minutes: Kipping pull-up practice   B. 3 Rounds For Time of: 400m Run 20 Wall Balls 15 GHDs 5 Muscle Ups* *Sub for muscle-ups is 10 pushups each round
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4.15.15 Lone Tree CrossFit Gym Workout WOD

4.15.15 Lone Tree CrossFit Gym Workout WOD

  A. 10x3 Ring Dips Add weight if possible. If you do not have your ring dip yet, perform 5x3 negative ring dips- jump to the top of the dip with arms extended and lower yourself to the bottom support position as slowly as possible.   B. Every 0:30s for 10:00 minutes 1 Squat Snatch Use this time as technique work. Start light and add weight.   C.“Diane” 21-15-9 Deadlift (225/155) HSPU
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4.14.15 Lone Tree CrossFit Gym Workout WOD

4.14.15 Lone Tree CrossFit Gym Workout WOD

  A. AFAFP 1000m Row 40 Box Jumps (24/20) 30 Shoulder to Overhead (95/65) 20 Pull-ups 10 Overhead Squats (95/65) 20 Pull-ups 30 Shoulder to Overhead 40 Box Jump
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4.13.15 Lone Tree CrossFit Gym Workout WOD

4.13.15 Lone Tree CrossFit Gym Workout WOD

  A. Squat Program (Week 2, Day 1) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% OR Back Squat- 5x2 Back rack Lunges- 3x8/side (work out of the rack)   B. 12 minute AMRAP: 15 Hang cleans (135/95) 30 Double-Unders
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4.10.15 Lone Tree CrossFit Gym Workout WOD

4.10.15 Lone Tree CrossFit Gym Workout WOD

  A. Squat Program (Week 1, Day 2) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]% OR 3x5 Front Squat 3x5/side KB Deadlift   B. 12 min Up Ladder: 1 Muscle Up 1 Squat Snatch (95/65) 2 Muscle Ups 2 Squat Snatches 3 Muscle Ups 3 Squat Snatches ...continue to add one rep each round for 12 minutes
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4.9.15 Lone Tree CrossFit Gym Workout WOD

4.9.15 Lone Tree CrossFit Gym Workout WOD

  A. Push Press- 5x5   B. 5 rounds for time: 10 Alternating front rack lunges (135/95) 15 Toes to Bar 20 Alternating KB snatches
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4.8.15 Lone Tree CrossFit Gym Workout WOD

4.8.15 Lone Tree CrossFit Gym Workout WOD

  A. 20 minute AMRAP: Max KB Swings (53#/35#)* * Run 400m every time you put the KB down (out door, to street, left down sidewalk, in bottom entrance, stay to right of parking lot) The goal here is to push yourself to hold onto the KB for large, unbroken sets.  Score is total KB swings completed.   B. 5 min AMRAP of: 10 Air Squats 10 Alternating Jumping Lunges Your legs are going to start burning very quickly on this. Try to push yourself to keep moving through the leg fatigue.
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4.7.15 Lone Tree CrossFit Gym Workout WOD

4.7.15 Lone Tree CrossFit Gym Workout WOD

  A. 5x5 Strict Pull Ups Add weight if possible. If you don’t have your strict pull-up yet, perform 5x5 negative pull-ups by using a box to get your chin over the bar and lowering yourself as slow as possible to the bottom. Rest 1 minute between sets. B.“Grace” 30 Clean and Jerks (135/95) Rest 1 minute then... 50 Bar Facing Burpees
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4.6.15 Lone Tree CrossFit Gym Workout WOD

4.6.15 Lone Tree CrossFit Gym Workout WOD

  A. Squat Program (Week 1, Day 1) Back Squat- [email protected]%, [email protected]%, [email protected]%, [email protected]% Front Squat- [email protected]%, [email protected]% OR 3x5 Back Squat 3x10/side weighted box step-ups   Today is Day 1 of our 12 week squat cycle. We will be spending the first 25 minutes of class on Mondays and Fridays performing these squat percentages. If you are following the program, make sure you follow the numbers and trust the process- don’t add extra weight just because you are feeling good that day. If you do not want to follow the percentage work, we will always have a second option that you can work on during this time.   B. For Time: 25-20-15-10-5 Calories on rower Wall-balls
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4.5.15 Lone Tree CrossFit Gym Workout Hero WOD

4.5.15 Lone Tree CrossFit Gym Workout Hero WOD

  "Stephen" 30-25-20-15-10-5 rep rounds of: GHD sit-up Back extension Knees to elbow Stiff Legged Deadlift (95/97)
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4.3.15 Lone Tree CrossFit Gym Workout WOD

4.3.15 Lone Tree CrossFit Gym Workout WOD

  A. Front Squat- Spend 25 minutes working up to a 1RM. Make sure you warm up and add weight slowly. Take your time between sets. We will be starting a 12-week squat cycle next week and your one-rep max will be used as the base for all your squat percentages.   B. 6 min AMRAP: 6 Box Jump overs 6 burpees Rest 3 minutes 6 min AMRAP: 6 Box Jump overs 6 burpees Your goal here is to hit the first AMRAP as hard as possible and recover in 3 minutes to hit the second one with just as much intensity. Think two all out sprints.
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4.2.15 Lone Tree CrossFit Gym Workout WOD

4.2.15 Lone Tree CrossFit Gym Workout WOD

  A. Strict press- 3x5, 3x3, 3x1 Try to add weight as the number of reps in the set decreases.   B.  3 Rounds for time: 20 Thrusters (95/65) 30 Pull-ups 40 KB swings (53#/35#) 50 Double Unders
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4.1.15 Lone Tree CrossFit Gym Workout WOD

4.1.15 Lone Tree CrossFit Gym Workout WOD

  Glory “Fabulous 40′′ Partner WOD - Happy Birthday Steph! 40 Push-Ups 40 V- Ups 40 KB Swings (24/16) 40 Deadlifts (135/95) 40 Mountain Climbers (1+1=1) 40 Push Press (135/95) 40 Ab Mat Sit Ups 40 Wall Balls (20/14) 40 Back Squats (135/95) 40 Cleans (135/95) 40 Box Jump (24/20) 40 C2B Pull Ups 40 Snatch (135/95) 40 Double Unders (no singles) 40 T2B 4 Rope Climbs 1 Muscle Up
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3.31.15 Lone Tree CrossFit Gym Workout WOD

3.31.15 Lone Tree CrossFit Gym Workout WOD

  A.  For Quality: 50 Ring Rows with feet on a 20 inch box 50 Deficit pushups (Stack plates underneath hands for deficit) You can break up these reps however you would like. The goal here is for full range of motion/ quality reps. I would rather see small sets and good reps then rushing to get through with large sets of reps with poor form. B. 21-18-15-12-9 Deadlifts (225/155) Toes to Bar Rest 3 minutes 21-15-9 Hip Extensions GHDs
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3.30.15 Lone Tree CrossFit Gym Workout WOD

3.30.15 Lone Tree CrossFit Gym Workout WOD

    A. Back Squat- Spend 25 minutes working up to a 1RM. Make sure you warm up and add weight slowly. Take your time between sets. We will be starting a 12-week squat cycle next week and your one-rep max will be used as the base for all your squat percentages. B. 15 min AMRAP: 12 box jumps (24/20), 10 wall-balls (20/14), 8 pull-ups
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3.29.15 Lone Tree CrossFit Gym Workout Hero WOD

3.29.15 Lone Tree CrossFit Gym Workout Hero WOD

  Glory "Crain" 2 rounds for time of: 34 Push Ups 50 Yard Sprint 34 Deadlifts (135/95) 50 Yard Sprint 34 Box Jumps (24/20) 50 Yard Sprint 34 Clean and Jerks (95/65) 50 Yard Sprint 34 Burpees 50 Yard Sprint 34 Wall Balls (20/14) 50 Yard Sprint 34 Pull Ups 50 Yard Sprint
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3.26.15 Lone Tree CrossFit Gym Workout WOD

3.26.15 Lone Tree CrossFit Gym Workout WOD

  Goals 3 rounds of Snatch work: 3 reps at 70% 3 reps at 75% 2 reps at 80% 2 reps at 85% 1 rep at 90%   Glory 12 Minute AMRAP of: 10 KB Swings (24/16) 60 Double Unders 6 10m Shuttle sprints (every turn around counts as a rep)
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3.25.15 Lone Tree CrossFit Gym Workout WOD

3.25.15 Lone Tree CrossFit Gym Workout WOD

Goals 3 sets of: 30 Hip Extensions 20 GHD Sit Ups 10 Strict Toes to Bar   Glory With a running clock complete 15-12-9: Thrusters (95/65) Box Jumps (24/20) rest equal time, then… 15-12-9: Calorie Row Bar Facing Burpees
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3.24.15 Lone Tree CrossFit Gym Workout WOD

3.24.15 Lone Tree CrossFit Gym Workout WOD

  Goals 2×10 Back Squat   Glory Teams of 3 complete AMRAP 16 of the following triplet: 100 Front Squats (185/135) 20 Chest to Bar Pull Ups 30 Deads (185/135) Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.
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3.23.15 Lone Tree CrossFit Gym Workout WOD

3.23.15 Lone Tree CrossFit Gym Workout WOD

  Goals F.I.T. Test 2 Minutes ME of: Push Ups   Glory 50 Cal Row 50 Box Jumps (24/20) 25 Power Cleans 135/95) 25 Burpees over Bar
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3.22.15 Lone Tree CrossFit Gym Workout Hero WOD

3.22.15 Lone Tree CrossFit Gym Workout Hero WOD

Glory "Griff" 800m Run (2 laps outside edge of parking lot) Backward 400m Run 800m Run Backward 400m Run Then "Rahoi" 12 Minute AMRAP of: 12 Box Jumps (24/20) 6 Thrusters (95/65) 6 Bar Facing Burpees  
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3.19.15 Lone Tree CrossFit Gym Workout WOD

3.19.15 Lone Tree CrossFit Gym Workout WOD

  Glory 3 Rounds For Time of: 20 Jerks (135/95) 20 GHD Sit Ups 20 Deadlifts (135/95) Rest 4 Minutes Then In Teams of 2: 15 Minute AMRAP of: 4 Alternating KB Sntaches (32/24) + 15 Calorie Row * One teammate completes a full round before switching.
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3.18.15 Lone Tree CrossFit Gym Workout WOD

3.18.15 Lone Tree CrossFit Gym Workout WOD

  Goals F.I.T. Test 2 Minutes ME of: Hand Release Push Ups   Glory 3 Rounds for time of: 21 Box Jumps (24/20) 15 Bar Facing Burpees 9 Power Cleans (135/95)
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3.17.15 Lone Tree CrossFit Gym Workout WOD

3.17.15 Lone Tree CrossFit Gym Workout WOD

  Goals 5×3 Thrusters   Glory EMOM for 12 Minutes Odd:  7 Push Press + 7 Thrusters Even:  8 x 10m Shuttle Runs – every 10m counts as a rep. two hand touch over the turn around line. record weights on the bar and times for each of the 6 sprints.
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3.16.15 Lone Tree CrossFit Gym Workout WOD

3.16.15 Lone Tree CrossFit Gym Workout WOD

  Goals Run 1 mile for time (out to street, to Yosemite and back)   Glory 9 Minute AMRAP of: 2 Power Cleans (135/95) 2 Box Jump Overs (20) then 4 reps of each, 6, 8 and so on…   Grind 3 Rounds For Time of: 400m Run (outside edge of parking lot) 30 GHD Sit Ups 30 Hip Extensions
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3.15.15 Lone Tree CrossFit Gym Workout Hero WOD

3.15.15 Lone Tree CrossFit Gym Workout Hero WOD

  Glory "Adam Brown" Two rounds for time of: 24 Deadlifts (295/245) 24 Box Jumps (24/20) 24 Wall Balls (20/14) 24 Bench Press (195/135) 24 Box Jumps (24/20) 24 Wall Balls (20/14) 24 Power Cleans (145/115)
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3.12.15 Lone Tree CrossFit Gym Workout WOD

3.12.15 Lone Tree CrossFit Gym Workout WOD

  Glory 35 Minute AMRAP of: 100 KB Swings 90 Air Squats 80 Double Unders (no singles) 70 Ab-mat Sit-ups 60 Hand Release Push-Ups 50 Burpees 40 KB Cleans (20 per arm) 30 Alternating Box Step Ups (R+L=2) 20 Pull-ups 10 Handstand Push-ups Sign Up for Class Now!
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3.11.15 Lone Tree CrossFit Gym Workout WOD

3.11.15 Lone Tree CrossFit Gym Workout WOD

  Glory EMOM for 14 Minutes of: Odd: 7 Power Cleans (135/95) + 30 Double Unders (attempts count, no singles) Even: 7 Chest to Bar Pull Ups + 7 Wall Balls (20/20) EMOM for 12 Minutes of: Odd: 5 Overhead Squats (135/95) + 30 Double Unders Even: 5 Box Jumps (30/20) + 7 Wall Balls (20/14) EMOM for 10 Minutes of: Odd: 3 Power Snatch (135/95) + 30 Double Unders Even: 3 Muscle ups + 7 Wall Balls (20/14)   Sign Up for Class Now!
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3.10.15 Lone Tree CrossFit Gym Workout WOD

3.10.15 Lone Tree CrossFit Gym Workout WOD

  Goals EMOM for 7 Minutes 5 Strict HSPU + 5 Kipping HSPU   Glory 3 Minutes: Row for Calories 3 Minutes: Burpee Box Jumps (20) 2 Minutes: Row for Calories 2 Minutes: Burpee Box Jumps (20) 1 Minute: Row for Calories 1 Minute: Burpee Box Jumps (20)     Sign Up for Class Now!
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3.9.15 Lone Tree CrossFit Gym Workout WOD

3.9.15 Lone Tree CrossFit Gym Workout WOD

  Goals (class divided in half) 20 minutes to work 7×3 Back Squat 7×3 Close Grip Bench Press   Glory 20 Minute Running Clock of: 5 Minute AMRAP of: 12 Box Jump Overs (24/20) 12 Bar Facing Burpees 12 Front Squats (135/95) Rest 2:30 5 Minute AMRAP of: 10 Box Jump Overs (24/20) 10 Bar Facing Burpees 10 Front Squats (135/95) Rest 2:30 5 Minute AMRAP of: 8 Box Jump Overs (24/20) 8 Bar Facing Burpees 8 Front Squats (135/95)   Sign Up for Class Now!
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3.8.15 Lone Tree CrossFit Gym Workout Hero WOD

3.8.15 Lone Tree CrossFit Gym Workout Hero WOD

  Glory 'Wimont' Six Rounds for Time of: 50 Squats 25 Ring dips
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3.7.15 Lone Tree CrossFit Gym Workout WOD

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3.6.15 Lone Tree CrossFit Gym Workout WOD

3.6.15 Lone Tree CrossFit Gym Workout WOD

  Glory CrossFit Open 15.2  
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3.5.15 Lone Tree CrossFit Gym Workout WOD

3.5.15 Lone Tree CrossFit Gym Workout WOD

  Glory 8 Minute AMRAP of: 15 Cal Row 15 Wall Balls (20/14) Then 3 Rounds for Time of: 10 Deadllifts (275/185) 10 Bar Facing Burpees
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3.4.15 Lone Tree CrossFit Gym Workout WOD

3.4.15 Lone Tree CrossFit Gym Workout WOD

  Glory 12 Minute AMRAP of: 50 Double Unders 20 KB Swings (32/24 kg) 7 Jerks (155/105) Then Rest and Reset Equipment in 5 Minutes EMOM for 8 Minutes Odd Minute: 7 Toes to Bar+ 7 Power Cleans (155/105) Even Minute: 7 Knees to Elbows + 7 Front Squats (155/105)
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3.3.15 Lone Tree CrossFit Gym Workout WOD

3.3.15 Lone Tree CrossFit Gym Workout WOD

  Glory EMOM for 15 Minutes 7 Thrusters (75/55) 7 Pull Ups 7 Burpees Rest 3 Minutes for Set Up of: Tabata Tuesday 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: Bike for Cals Burpees Abmat Sit-Ups Box Overs (24/20) *Complete all 8 rounds before moving to next movement **Split into groups of 4 as needed
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3.2.15 Lone Tree CrossFit Gym Workout WOD

3.2.15 Lone Tree CrossFit Gym Workout WOD

  Goals 5k Row for Time * Every 3 minutes, complete 3 muscle ups   Glory 7 Rounds of: 7 Box Jumps (30/24) 100m Sprint (use side door) (1st rock and back) 7 KB Swings (32/24) 100m Sprint
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3.1.15 Lone Tree CrossFit Gym Workout Hero WOD

3.1.15 Lone Tree CrossFit Gym Workout Hero WOD

Glory "Ship" Nine rounds for time of: 7 Squat Cleans (185/145) 8 Burpee Box Jumps (30/24)
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2.26.15 Lone Tree CrossFit Gym Workout WOD

2.26.15 Lone Tree CrossFit Gym Workout WOD

  Goals EMOM for 10 Minutes of: Snatch Grip Push Press + Snatch Balance + OH Squat (You choose the weight)   Glory 12 Minute AMRAP of: 30 Calories Row 15 OH Squats (115/80)
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2.25.15 Lone Tree CrossFit Gym Workout WOD

2.25.15 Lone Tree CrossFit Gym Workout WOD

  Glory “TEAM OPEN TEST” In Teams of 2, 20 Minute AMRAP of: 100 Wall Balls (20/14) 100 Double Unders (no singles, DU's or attempts only) 80 Box Jumps (24/20) 80 Toes to Bar 60 Chest to Bar Pull Ups 60 Burpees 40 Cleans (145/115) 40 Jerks 20 Snatch 20 Muscle Ups
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2.24.15 Lone Tree CrossFit Gym Workout WOD

2.24.15 Lone Tree CrossFit Gym Workout WOD

  Goals For Time: 10 Legless Rope Climbs   Glory 15 Minute AMRAP of: 21 Wall Balls (20/14) 15 Cal Row 9 Deadlifts (225/155)
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2.23.15 Lone Tree CrossFit Gym Workout WOD

2.23.15 Lone Tree CrossFit Gym Workout WOD

  Goals 3 Rounds for Time of: 20 Calories on Bike (arms only) 30 Calories on Rower 1 minute rest between rounds   Glory 15-12-9 of: Thruster (115/80) Chest to Bar Pull Ups Immediately into 15-12-9 of: Burpee Box Jumps (24/20) Squat Clean (115/80)
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2.22.15 Lone Tree CrossFit Gym Workout Hero WOD

2.22.15 Lone Tree CrossFit Gym Workout Hero WOD

  Glory "Gav" 6 Rounds of: 17 Pull Ups 75 Double Unders 10 Burpees
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2.21.15 Lone Tree CrossFit Gym Workout WOD

2.21.15 Lone Tree CrossFit Gym Workout WOD

  Glory With a partner A.  15 Minute AMRAP of: 15 Calories on Assault Bike Max HSPU's Rest 3 Minutes B.  10 Minute AMRAP of: 10 Burpee Box Jump Overs Max Rope Climbs Rest 2 Minutes C.  5 Minute AMRAP of: Max Slam Balls* (40/20) * Both partners work at same time
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2.20.15 Lone Tree CrossFit Gym Workout WOD

2.20.15 Lone Tree CrossFit Gym Workout WOD

  Goals Every Minute On the Minute for 14 Minutes of: Odd Minutes:  3 Squat Snatches Even Minutes:  12 Unbroken Toes to Bar   Glory 75 Wall Balls (20/14) 60 Box Jumps (24/20) 45 Chest to Bar Pull Ups 30 Cleans (135/95) 15 Muscle ups
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2.19.15 Lone Tree CrossFit Gym Workout WOD

2.19.15 Lone Tree CrossFit Gym Workout WOD

  Glory 2K Row For Time: Every Minute on the Minute Complete: Death by Thrusters (95/65) At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete 2 thrusters, and so on…
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2.18.15 Lone Tree CrossFit Gym Workout WOD

2.18.15 Lone Tree CrossFit Gym Workout WOD

  Goals 15 Minutes to Set: 1 Rep Max of: Clean & Jerk   Glory "Hobbs" 3 Rounds of: 2 Minutes of KB Swings 1 Minute of Front Squats (135/95) 2 Minutes of Pull Ups 1 Minute of Back Squats (135/95) 2 Minutes of KB Clean & Press Rest 1 Minute Between Rounds  
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2.17.15 Lone Tree CrossFit Gym Workout WOD

2.17.15 Lone Tree CrossFit Gym Workout WOD

  Glory "Marston" 20 Minute AMRAP of: 1 Dead Lift (405/285) 10 Toes to Bar 15 Bar Facing Burpees
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2.16.15 Lone Tree CrossFit Gym Workout WOD

2.16.15 Lone Tree CrossFit Gym Workout WOD

  Goals Every Minute On the Minute for 10 Minutes of: Odd Minute: 10 OH Squats* (with 2-second pause at the bottom) *you choose the weight Even Minutes: 50 Double Unders (attempts only, no singles)   Glory 3 Rounds For Time of: 25 Box Jumps (24/20) 20 Chest to Bar Pulls Ups 15 Strict Hand Stand Push Ups 10 Squat Snatch (135/95)    
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2.15.15 Lone Tree CrossFit Gym Workout Hero WOD

2.15.15 Lone Tree CrossFit Gym Workout Hero WOD

  Glory "Zeus" 3 Rounds For Time of: 30 Wall Balls (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps (20) 30 Push Press (75/55) 30 Calorie Row 30 Push Ups 10 Bodyweight Back Squats (no rack)
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2.14.15 Lone Tree CrossFit Gym Workout WOD

2.14.15 Lone Tree CrossFit Gym Workout WOD

                                  Valentines Day Warm-Up In 10 Minutes or Less As a 'couple': Run 2000m (Partner 1 runs 500m, Partner 2 AMRAP of Box Jumps (30/24)   Buy In:  50 Goblet Lunges WOD 1 14 Minute AMRAP* of: 14 Hand Release** Deadlifts (185/135) 14 Box Overs (24/20) *Partner 1 Works while Partner 2 holds KB from buy in in bottom squat position **Hand Release Deadlift is 'released' from the ground, not from hips   WOD 2 14 Minutes fir Ascending Ladder of: 2 Wall Balls* (20/14) 2 Hand Release Burpees* 4,4...6,6...8,8... *Wall Balls are done individually (i.e. each P1 does 2 wall balls, both partners..
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2.13.15 Lone Tree CrossFit Gym Workout WOD

2.13.15 Lone Tree CrossFit Gym Workout WOD

  Goals 50 Strict Toes to Bar 50 GHD Back Extensions 50 AB Mat Sit Ups   Glory 15 Minute AMRAP of: 1 Clean and Jerk (155/105) 1 Round of “Cindy” 2 Clean and Jerks 1 Round of “Cindy” 3 Clean and Jerks 1 Round of “Cindy” …continue to add 1 Clean & Jerk after every round of “Cindy”
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2.12.15 Lone Tree CrossFit Gym Workout WOD

2.12.15 Lone Tree CrossFit Gym Workout WOD

  Goals 3 Giant Sets of: 5 Strict Muscle Ups 10 Bench/Box Supported Bent-over Row (you choose the weight) 10 Barbell Back-rack Reverse Lunge Steps (5/side) (you choose the weight) 15 GHD Sit Ups   Glory 20 Minute AMRAP of: In Teams of 2 30 Thrusters (115/80) 30 Box Jumps (24/20) 30 KB Swings (32/24) 30 Chest to Bar Pull Ups (choose how you split the reps)
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2.11.15 Lone Tree CrossFit Gym Workout WOD

2.11.15 Lone Tree CrossFit Gym Workout WOD

  Goals 15 Minutes To Set 1 RM of: Deadlift   Glory "Mary" 20 Minute AMRAP of: 5 Handstand push-ups 10 1-legged squats (alternating legs) 15 Pull Ups
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2.10.15 Lone Tree CrossFit Gym Workout WOD

2.10.15 Lone Tree CrossFit Gym Workout WOD

  Goals 22 Minutes to: Quickly work up to a heavy Front Squat Quickly work up to a heavy Snatch Grip Push Press from behind the neck Quickly work up to a heavy Snatch Balance Quickly work up to a banded Snatch pull – loop a resistance band around the bar and stand on it.   Glory Every Minute On The Minute for as Long as Possible: All at (185/135) 3 Power Cleans 3 Front Squats 3 Jerks
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2.9.15 Lone Tree CrossFit Gym Workout WOD

2.9.15 Lone Tree CrossFit Gym Workout WOD

  Glory 3 Rounds For Time of: 5 Muscle Ups 10 Power Cleans (155/105) 3 Rounds For Time of: 20 Chest to Bar Pull Ups 20 Push Press (135/95) 3 Rounds For Time: 30 Wall Balls (20/14) 30 Box Jumps (24/20)
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2.8.15 Lone Tree CrossFit Gym Workout Hero WOD

2.8.15 Lone Tree CrossFit Gym Workout Hero WOD

  Glory "Holleyman" 30 Rounds For Time of: 5 Wall Balls (20/14) 3 Handstand Push Ups 1 Power Clean (225/185)
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2.7.15 Lone Tree CrossFit Gym Workout WOD

2.7.15 Lone Tree CrossFit Gym Workout WOD

  Glory 20 Minute AMRAP of: 50 Wall Balls (20/14) 50 Double  (no singles) 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle ups
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2.6.15 Lone Tree CrossFit Gym Workout WOD

2.6.15 Lone Tree CrossFit Gym Workout WOD

[youtube height="HEIGHT" width="WIDTH"]https://www.youtube.com/watch?v=ISfWCbcNU9I[/youtube]   Glory "Tom Thorpe Gone Bad" 1 Minute per Exercise 1 Minute Rest after Each Round Row for Calories Chest to Bar Pull Ups Box Jumps (24/20) Power Snatch (95/65) Walking Lunges
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2.5.15 Lone Tree CrossFit Gym Workout WOD

2.5.15 Lone Tree CrossFit Gym Workout WOD

  Goals 20 Minutes to Work: 5×2 Snatch Grip Push Press from behind the neck. 5×1 High Hang Power Snatch 3×2 Overhad Squat 2x10 Front Squat   Glory 100 KB Clean & Jerks (50 each side) 1000m Row
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2.4.15 Lone Tree CrossFit Gym Workout WOD

2.4.15 Lone Tree CrossFit Gym Workout WOD

Glory 5 Rounds for Time of: 3 Muscle Ups 6 Strict HSPU   Rest 2 Minutes   Then 5 Rounds for Time of: 12 Thrusters (95/65) 12 Toes to Bar
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2.3.15 Lone Tree CrossFit Gym Workout WOD

2.3.15 Lone Tree CrossFit Gym Workout WOD

[youtube height="HEIGHT" width="WIDTH"]https://www.youtube.com/watch?v=_NpmJpKtm6E[/youtube]   Goals F.I.T. Test 2 Minutes Max Effort of: Push Ups   Glory 5 Rounds of for max reps of: 1 minute of Strict Pull ups 1 minute of Hang Squat Cleans (135/95) 1 minute of Assault Bike for Cals 1 minute of Bench Press (135/95) (boxes or floor for mods) 1 minute of Double Unders 1 min of Rest
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2.2.15 Lone Tree CrossFit Gym Workout WOD

2.2.15 Lone Tree CrossFit Gym Workout WOD

  Goals 10 Minutes to Set: Max Unbroken Strict HSPU* * Rest 1 Minute Between Sets   Glory 3 Rounds For Time of: 30 Cal Row 15 Deadlifts (225/155) 30 Wall Balls (20/14) 15 Ring Dips
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2.1.15 Lone Tree CrossFit Gym Workout Hero WOD

2.1.15 Lone Tree CrossFit Gym Workout Hero WOD

  Glory "Arnie" With a single 2/1.5 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm
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1.31.15 Lone Tree CrossFit Gym Workout WOD

1.31.15 Lone Tree CrossFit Gym Workout WOD

  Glory For Time: 200 Wallballs* (20/14) 150 KB Swings* (32/24 kg) 100 Shoulder to Overhead* (95/65) *Every time you break, 5 burpees
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1.30.15 Lone Tree CrossFit Gym Workout WOD

1.30.15 Lone Tree CrossFit Gym Workout WOD

  Goals 10 Minutes To Complete: 10×3 Back Squats   Glory “Jake the Snake” 10-9-8-7-6-5-4-3-2-1 Jerks (175/125) 2-4-6-8-10-12-14-16-18-20 Pull Ups   Grind For time 300 Double Unders* * Every time you break complete 10 GHD Sit Ups
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1.29.15 Lone Tree CrossFit Gym Workout WOD

1.29.15 Lone Tree CrossFit Gym Workout WOD

  Goals 10 Minutes to Set: 1RM of Bench   Immediately After   10 Minutes to Set: 1 RM Deadlift   Glory Four Rounds For Time: 10 Deadlifts (245/175) 10 Toes To Bar 10 Push Press (115/80) 10 KB Swings (24/16)
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1.28.15 Lone Tree CrossFit Gym Workout WOD

1.28.15 Lone Tree CrossFit Gym Workout WOD

  Goals 12 Minutes to Work: 10x3 Front Squats   Glory Both For Time 4 Rounds of: 5 Power Cleans (205/135) 200m Row   Plus   15-10-5 Muscle Ups 30-20-10 Box Jumps (24/20)
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1.27.15 Lone Tree CrossFit Gym Workout WOD

1.27.15 Lone Tree CrossFit Gym Workout WOD

  Glory F.I.T. Test – 2 Minutes ME of: KB Swings (32/24)   Glory With a running clock At the 0:00, 5 Minute ARMPAP of: 10 Bar Facing Burpees 15 Thrusters (95/65) 20 Strict Pull Ups (Bands Ok, No Kipping)   At the 5:00 5 minutes to establish a 5 Rep Max of: Low Hang Snatch (low hang is below knee, but off the ground)   At the 10:00, For Time: 25 Overhead Squats (135/95) 75 Double Unders 25 Cal Row 75 Double Unders 25 Overhead Squats (135/95)
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1.26.15 Lone Tree CrossFit Gym Workout WOD

1.26.15 Lone Tree CrossFit Gym Workout WOD

  Goals 15 Minutes to Work On: Handstand Holds Handstand Push Ups Handstand Walks   Glory 7 Rounds For Time: 5 Bench (70% of bodyweight) 5 Cleans (70% of bodyweight) 35 Double Unders (no singles, attempts count)
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1.25.15 Lone Tree CrossFit Gym Workout Hero WOD

1.25.15 Lone Tree CrossFit Gym Workout Hero WOD

Glory Both Completed For Total Time "Griffin" Run 800 meters (2 outside loops in parking lot) Run 400 meters backwards (1 outside loop of parking lot) Run 800 meters Run 400 meters backwards Then "DT" Five Rounds of: 12 Deadlifts (155/115) 9 Hang Power Cleans 6 Push Jerks
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1.24.15 Lone Tree CrossFit Gym Workout WOD

1.24.15 Lone Tree CrossFit Gym Workout WOD

  Glory Every Minute On the Minute of: 5 rounds of: Min 1: Max Burpees Min 2: Max Front Squats (95/65) Min 3: 200m Run Min 4: Max Air Squats Min 5: Max Cals on Rower
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1.23.15 Lone Tree CrossFit Gym Workout WOD

1.23.15 Lone Tree CrossFit Gym Workout WOD

  Goals 15 Minutes to Work: 3×1 High Hang Snatch Pull at 95% of 1RM snatch 3×1 Second Pull Snatch Drill (move from above the knee position to pockets position, back to above knee then through a snatch pull) at 100% of 1RM snatch 3×1 Snatch Pull at 105% of 1RM Snatch   Glory For time: 1,000 Meter Row 40 Pull-Ups 30 Thrusters (95/65) 20 Lateral Barbell Burpees
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1.22.15 Lone Tree CrossFit Gym Workout WOD

1.22.15 Lone Tree CrossFit Gym Workout WOD

  Goals For time: 7-6-5-4-3-2-1 Muscle ups 14-12-10-8-6-4-2 Burpee Box Jumps, 24/20   Glory 10 Minute AMRAP of: 3-6-9-12…of: Power Cleans (135/95) Calorie Row Continue pattern, adding 3 reps each round, until time is called. Score is rounds completed, plus repetitions.
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1.21.15 Lone Tree CrossFit Gym Workout WOD

1.21.15 Lone Tree CrossFit Gym Workout WOD

  Goals F.I.T. Test 2 Minutes ME of: Push Ups   Glory With Partner (1 athlete works at a time, both complete rep scheme): 40-30-20-10 of: Power Snatches (95/65) Box Jump Overs (24/20)   Immediately followed by: 40-30-20-10 of: Overhead Squats (95/65) Toes to Bar   Immediately followed by: 40-30-20-10 of: Wall Balls (20/14) Burpees
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1.20.15 Lone Tree CrossFit Gym Workout WOD

1.20.15 Lone Tree CrossFit Gym Workout WOD

  Goals 15 Minutes to Work 10x3 of Front Squats   Glory For time: 10-8-6-4-2 Clean and Jerk (135/95) 2 rounds of “Cindy” after every set (i.e. after 10, after 8, after 6, etc)
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1.19.15 Lone Tree CrossFit Gym Workout WOD

1.19.15 Lone Tree CrossFit Gym Workout WOD

  Goals 18 Minutes to Work: Snatch Grip Push Press from behind neck – quickly work up to a heavy single Snatch Grip Push Jerk from behind neck – quickly work up to a heavy single Snatch Balance – quickly work up to a heavy single High Hang Squat Snatch – work up to a heavy single   Glory For Time: 15 Power Snatches (135/95) 100 Double Unders (4x singles) 12 Power Snatches 100 Double Unders 9 Power Snatches 100 Double Unders 6 Power Snatches
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1.18.15 Lone Tree CrossFit Gym Workout Hero WOD

1.18.15 Lone Tree CrossFit Gym Workout Hero WOD

  Glory "Lumberjack 20" 20 Deadlifts (275 lbs) Run 400m (outside edge of parking lot) 20 KB swings (2pood) Run 400m 20 Overhead Squats (115 lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20) Run 400m 20 Squat Cleans (95/65) Run 400m
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1.17.15 Lone Tree CrossFit Gym Workout WOD

1.17.15 Lone Tree CrossFit Gym Workout WOD

  Glory Buy In:  1000m Run (4 laps around hospital) 3 Minute AMRAP of: 3 Thrusters (135/95) 3 Bar Facing Burpees Rest 1 Minute (strip weight) 3 Minute AMRAP of: 4 Thrusters (115/75) 4 Bar Facing Burpees Rest 1 Minute (strip weight) 3 Minute AMRAP of: 5 Thrusters (95/55) 5 Bar Facing Burpees   Cash Out:  100 Ab Mat Sit Ups
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1.16.15 Lone Tree CrossFit Gym Workout WOD

1.16.15 Lone Tree CrossFit Gym Workout WOD

  Goals 16 minutes to work 6×6 Front Squats   Glory 3 Rounds for time of: 3,000m Row 30 Burpee Pull ups
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1.15.15 Lone Tree CrossFit Gym Workout WOD

1.15.15 Lone Tree CrossFit Gym Workout WOD

  Goals NOT for time: 5 Weighted Muscle ups 10 Strict Muscle ups 15 Kipping Muscle ups   Glory 20 minute AMRAP of: 10 1-arm KB Snatches (5 per side) (32/24) 15 Calorie Row Rest 30 seconds between round
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1.14.15 Lone Tree CrossFit Gym Workout WOD

1.14.15 Lone Tree CrossFit Gym Workout WOD

  Goals Clean Complex – 10 minutes Clean Deadlift (pausing at the knees) + Hang Squat Clean + Squat Clean   Jerk Complex – 10 minutes Push Jerk from behind the neck + Split Jerk from front rack   Glory 3 Rounds for time of: 500m Row 30 Box Jumps (24/20) 20 Push Press (115/80)
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1.13.15 Lone Tree CrossFit Gym Workout WOD

1.13.15 Lone Tree CrossFit Gym Workout WOD

  Goals FIT Test 15 Minutes to Set: 1 RM Power Clean   Glory 21-15-9 Power Clean, 155/105 Bar Facing Burpees   Grind 10 minutes to work 8×4 Back Squat
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1.12.15 Lone Tree CrossFit Gym Workout WOD

1.12.15 Lone Tree CrossFit Gym Workout WOD

  Goals Skill Work for 15 minutes Practice Handstands and Handstand Walking   Glory 3 Rounds for Time of: 10 Double KB Push Press (32/24 kg) 10 Box Jumps (30/24)   Grind For time: 100-80-60-40-20 Double Unders 25-20-15-10-5 GHD Sit Ups
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1.11.15 Lone Tree CrossFit Gym Workout WOD

1.11.15 Lone Tree CrossFit Gym Workout WOD

  Glory "Joby" Happy Birthday Joby! 30 minute AMRAP w/ Partner*: 30 Pull Ups 30 Power Snatch (95/65) 30 Back Squats (95/65) * Every minute, Joby will have to do 3 burpees
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1.10.15 Lone Tree CrossFit Gym Workout WOD

1.10.15 Lone Tree CrossFit Gym Workout WOD

Glory "Karen"+++ Completed in 3 minute blocks. Each block begins with an unbroken set of as many reps as possible. As soon as you rest (the ball stops moving) begin holding a plank. Hold the plank for the rest of the 3 minute block.
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1.9.14 Lone Tree CrossFit Gym Workout WOD

1.9.14 Lone Tree CrossFit Gym Workout WOD

  Goals 20 Minutes of Snatch Practice (5 minutes each) Snatch Grip Push Press, work up to a heavy single OHS, work up to a heavy single Snatch Balance, work up to a heavy single Snatch, work up to a heavy single   Glory AFAFP of: 30-20-10-5 of: Pull Ups (strict, no kip) Thrusters (95/65)
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1.8.14 Lone Tree CrossFit Gym Workout WOD

1.8.14 Lone Tree CrossFit Gym Workout WOD

  Glory 100 Rounds For Time of: 1 Strict HSPU 2 Squat Cleans (135/95) 3 Burpees
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1.7.14 Lone Tree CrossFit Gym Workout WOD

1.7.14 Lone Tree CrossFit Gym Workout WOD

  Goals 8 Minutes to Work: 5×1 at Hang Squat Snatch (at 80% of 1 RM)   Glory 5 Rounds for Time of: 12 KB Swings (24/16 kg) 12 Toes to Bar 250m Row   Grind 20 Muscle ups for time * (or 60 Pull Ups) *rest 30 seconds every time you break
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1.6.14 Lone Tree CrossFit Gym Workout WOD

1.6.14 Lone Tree CrossFit Gym Workout WOD

  Goals 8 Minutes to Work 3×3 Back Squat   10 Minutes to Work Up To 3 Heavy Reps of Sumo Dead Lifts   Glory EMOM for 14 Minutes of: Odd:  5 Sumo Deads (315/225) + 20 Air Squats Even:  AMRAP of Double Unders
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1.5.14 Lone Tree CrossFit Gym Workout WOD

1.5.14 Lone Tree CrossFit Gym Workout WOD

  Glory “Heather” For Time: 800m Run 20 Burpees Followed by: 5 Rounds For Time: 12 Chest to Bar Pull Ups 9 Squat Snatch (95/65) 6 Strict HSPU Followed by: 800m Run 20 Burpees
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1.4.14 Lone Tree CrossFit Gym Workout WOD

1.4.14 Lone Tree CrossFit Gym Workout WOD

"Jack" Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.  
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1.2.14 Lone Tree CrossFit Gym Workout WOD

1.2.14 Lone Tree CrossFit Gym Workout WOD

  Glory "The Ghost" 6 Rounds of: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double Unders 1:00 Minute Rest Between Rounds Score Totals for Each Movement   Grind 50 Strict Toes to Bar 50 GHD Sit Ups 50 Ab Mat Sit Ups
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12.2.14 Lone Tree CrossFit Gym Workout WOD

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12.31.14 Lone Tree CrossFit Gym Workout WOD

12.31.14 Lone Tree CrossFit Gym Workout WOD

                Happy New Years Eve For Time: 31 Sumo Deadlift High Pulls (75/55) 31 Ab Mat Sit Ups 31 Pull Ups 31 Push Presses (75/55) 31 BurpYs   31 KNees to Elbows 310 mEters of Rowing 31 Wall Balls (20/14)   31 KB Swings (Y Not!) 310 mEters of Rowing 31 Box Jumps at RX (24/20) 31 Double Unders (4x singles) 31 Overhead Squats (75/55)
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12.30.14 Lone Tree CrossFit Gym Workout WOD

12.30.14 Lone Tree CrossFit Gym Workout WOD

  Goals 10 Minutes to work up to a heavy set of: Clean and Jerk Clean from low hang + Push Jerk + Split Jerk   Glory 30 Minute AMRAP of: 500m Row 10 C2B Pull ups Goal is to complete 5k+ within the 30 mins.
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12.29.14 Lone Tree CrossFit Gym Workout WOD

12.29.14 Lone Tree CrossFit Gym Workout WOD

  Goals 10 minutes to work up to a heavy set of: Power Snatch + Squat Snatch   Glory 3 Rounds for time: 60 Doubles Unders (4x singles) 30 Wall Balls (20/14) 15 Deadlifts (245/175)
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12.24.14 Lone Tree CrossFit Gym Workout WOD

12.24.14 Lone Tree CrossFit Gym Workout WOD

                    Glory 12 Days of Christmas 1 Deadlift (225/155) 2 Burpees 3 Pull ups 4 Push ups 5 Toes to bar 6 Shoulder to overhead (95/75) 7 Box Jumps (24/20) 8 Lunges 9 Sit ups 10 Ring Rows 11 KB Swings (24/16 kg) 12 Front Squats (135/95)
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12.23.14 Lone Tree CrossFit Gym Workout WOD

12.23.14 Lone Tree CrossFit Gym Workout WOD

  Glory For time: 10-9-8-7-6-5-4-3-2-1 of: Front Squats (155/105) 200m Run or Row after every round
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12.22.14 Lone Tree CrossFit Gym Workout WOD

12.22.14 Lone Tree CrossFit Gym Workout WOD

    Glory “Filthy 50” 50 reps of the following for time: Box Jumps (24/20) Jumping Pull Ups (set up bar at mid forearm when standing with arms extended overhead) KB Swings (32/24 kg) Walking Lunge Steps Knee To Elbows Push Press (45/35) Hip Extensions Wall Balls (20/14) Burpees Double Unders (4x singles)
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12.19.14 Lone Tree CrossFit Gym Workout WOD

12.19.14 Lone Tree CrossFit Gym Workout WOD

  Goals 2 Rounds for time: 3x200m Run, rest twice as long as run 3x300m Row, rest twice as long as row   Glory 5-4-3-2-1 reps of: Deadlifts (335/235) Bench Press (225/155) Muscle Ups
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12.18.14 Lone Tree CrossFit Gym Workout WOD

12.18.14 Lone Tree CrossFit Gym Workout WOD

  Goals Clean and Jerk 1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set   Glory For time: 30-20-10 Squat Cleans (135/95) 15-10-5 Strict HSPU
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12.17.14 Lone Tree CrossFit Gym Workout WOD

12.17.14 Lone Tree CrossFit Gym Workout WOD

  Goals 10-8-6-4-2 Front Squats   Glory For time: 50-40-30-20-10 Wall Balls (20/14) 100-80-60-40-20 Double Unders (4x singles)
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12.16.14 Lone Tree CrossFit Gym Workout WOD

12.16.14 Lone Tree CrossFit Gym Workout WOD

  Glory Death by Power Clean* With a Running Clock… At the 00:00 Mark: Power Clean (225/155)   At the 10:00 Mark: Power Clean (205/140)   At the 20:00 Mark: Power Clean (185/135)   At the 30:00 Mark: Power Clean (135/95)   * ‘Death By’ means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.  For the first three weights you will be capped at 10 mins.  For the final weight go for as long as possible.  Your will have four scores; completed rounds + reps for each weight.
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12.15.14 Lone Tree CrossFit Gym Workout WOD

12.15.14 Lone Tree CrossFit Gym Workout WOD

  Goals Every Minute on the Minute for 10 Minutes of: Odd: 3 Touch and Go Squat Snatch (60% of 1RM) Even: 5 Muscle ups   Glory For Time: 30 Chest-to-Bar Pull-Ups 400m Row 15 Overhead Squats (135/95) 800m Row 15 Overhead Squats (135/95) 400m Row 30 Chest-to-Bar Pull-Ups
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12.12.14 Lone Tree CrossFit Gym Workout WOD

12.12.14 Lone Tree CrossFit Gym Workout WOD

                                                                Glory “Fight Gone Bad” 3 rounds for total max reps of: 1 min Wall Balls (20/14) 1 min Sumo Deadlift High Pull (75/55) 1 min Box Jumps (24/20) 1 min Push Press (75/55) 1 min Row for Calories 1 min Rest
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12.11.14 Lone Tree CrossFit Gym Workout WOD

12.11.14 Lone Tree CrossFit Gym Workout WOD

  Goals Every Minute on the Minute of: Clean and Jerks 3 rounds of: Min 1: 3 reps at 50 pounds under PR Min 2: 2 reps at 40 pounds under PR Min 3: 1 rep at 30 pounds under PR   Glory For time: 100 Double Unders (4x singles) Followed by: 21-15-9 of: KB Swings (32/24 kg) Burpees Followed by: 100 Double Unders
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12.10.14 Lone Tree CrossFit Gym Workout WOD

12.10.14 Lone Tree CrossFit Gym Workout WOD

                                            Goals 3×3 Back Squat Then Deadlifts 10-8-6-4-2, climbing in weight   Glory 3 Rounds of 750m Row (1 minute rest between rounds)   Grind Accessory Work 2 rounds of: :30 on, :30 off L-Sit Superman Hold GHD Hold Good Morning Hold (45/35)
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12.9.14 Lone Tree CrossFit Gym Workout WOD

12.9.14 Lone Tree CrossFit Gym Workout WOD

  Goals Sprints 200m Run, rest equal time 400m Run, rest equal time 600m Run, rest equal time Repeat this cycle for three rounds.   Glory 3 Rounds for Time of: 20m (#’s to line and back) Double KB Front Rack Walking Lunge (32/24 kg) 1 Legless Rope Climb 25 GHD Sit Ups 1 Legless Rope Climb
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12.8.14 Lone Tree CrossFit Gym Workout WOD

12.8.14 Lone Tree CrossFit Gym Workout WOD

You want to punch Nathan, don't you? Then the best way to do it and not get in trouble is to join him in "Fight Club", every Saturday at 10 AM!   Goals 5×5 Front Squats   Glory 10 Minute AMRAP of: 50 Bar Facing Burpees 30 Power Snatches (135/95) 10 Muscle Ups
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12.5.14 Lone Tree CrossFit Gym Workout WOD

12.5.14 Lone Tree CrossFit Gym Workout WOD

                Goals F.I.T. Test Row 500m for Time   Glory “Kelly” 5 Rounds for Time of: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)
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12.4.14 Lone Tree CrossFit Gym Workout WOD

12.4.14 Lone Tree CrossFit Gym Workout WOD

                          Goals 10×2 Back Squats   Glory 7 Rounds for Time: 7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more) 7 Push Jerks (155/105) 7 Burpees
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12.3.14 Lone Tree CrossFit Gym Workout WOD

12.3.14 Lone Tree CrossFit Gym Workout WOD

                          Goals For Time: 100 Strict Pull Ups   Glory For time: 3 Rounds of: 500m Row 5 Squat Clean Thrusters (185/135)   Then 3 Rounds of: 10 Burpee Pull ups 5 Squat Clean Thrusters (155/105)   Then 3 Rounds of: 20 Pistols (10/side) 5 Squat Clean Thrusters (135/95)   * One barbell, feel free to change the weights. No rest between couplets. The entire 9 rounds is for time.
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12.2.14 Lone Tree CrossFit Gym Workout WOD

12.2.14 Lone Tree CrossFit Gym Workout WOD

  Goals 20 Muscle ups for time, every time you break rest for 1 full minute   Glory 7 Rounds of: In 2 minutes complete: 200m Run (3rd rock and back) 7 Deadlifts (335/225, 275/185, 225/155) Max reps of Double Unders in the remaining time Rest 1 minute between rounds, score is total number of DU
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12.1.14 Lone Tree CrossFit Gym Workout WOD

12.1.14 Lone Tree CrossFit Gym Workout WOD

  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
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11.26.14 Lone Tree CrossFit Gym Workout WOD

11.26.14 Lone Tree CrossFit Gym Workout WOD

  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.
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11.25.14 Lone Tree CrossFit Gym Workout WOD

11.25.14 Lone Tree CrossFit Gym Workout WOD

  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)
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11.24.14 Lone Tree CrossFit Gym Workout WOD

11.24.14 Lone Tree CrossFit Gym Workout WOD

  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..
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11.21.14 Lone Tree CrossFit Gym Workout WOD

11.21.14 Lone Tree CrossFit Gym Workout WOD

  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)
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11.20.14 Lone Tree CrossFit Gym Workout WOD

11.20.14 Lone Tree CrossFit Gym Workout WOD

  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)
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11.19.14 Lone Tree CrossFit Gym Workout WOD

11.19.14 Lone Tree CrossFit Gym Workout WOD

  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.
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11.18.14 Lone Tree CrossFit Gym Workout WOD

11.18.14 Lone Tree CrossFit Gym Workout WOD

                                                                  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..
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11.17.14 Lone Tree CrossFit Gym Workout WOD

11.17.14 Lone Tree CrossFit Gym Workout WOD

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.
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11.14.14 CrossFit WOD in Denver Lone Tree CO

11.14.14 CrossFit WOD in Denver Lone Tree CO

Goals 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)
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11.13.14 CrossFit WOD in Denver Lone Tree CO

11.13.14 CrossFit WOD in Denver Lone Tree CO

Goals Cleans Establish a max set of unbroken TnG Squat Cleans (165/115) Rest 3 minutes Establish a max set of unbroken TnG Squat Cleans (185/135) Rest 3 minutes Establish a max set of unbroken TnG Squat Cleans (205/145) * No resting on the ground or the hang. Resting in the front rack is OK.   Glory “Cement Mixer” 7 Rounds of: Every 3 Minutes Run 400m 12 Toes to Bar
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11.12.14 CrossFit WOD in Denver Lone Tree CO

11.12.14 CrossFit WOD in Denver Lone Tree CO

Goals 10 Minutes to Set 7 Rep Max of Back Squat 10 Minutes to Set 7 Rep Max of Front Squat   Glory 5 rounds of: AMRAP of the following exercises: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats 1 minute rest between rounds. Your score is total rounds, only full rounds count.
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11.11.14 CrossFit WOD in Denver Lone Tree CO

11.11.14 CrossFit WOD in Denver Lone Tree CO

Three Wise Men Tribute (Veterans Day WOD) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (135/95) 10 Burpees Over the Barbell Rest 2 minutes, and then... “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (135/95) 20 Pull-Ups Rest 2 minutes, and then... “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs (24/20) 30 Wall Ball Shots (20/14)
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11.10.14 CrossFit WOD in Denver Lone Tree CO

11.10.14 CrossFit WOD in Denver Lone Tree CO

Goals 15 Minutes to Set: 1 Rep Max Deadlift   Glory EMOM for 10 Minutes 3 Squat Cleans (athletes choice on weight)   Grind Squat 7×5 Front Squats
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11.7.14 CrossFit WOD in Denver Lone Tree CO

11.7.14 CrossFit WOD in Denver Lone Tree CO

  Goals F.I.T. Test Row 500m for Time   Glory Strict Press Biathlon 800m Run 21 Unbroken* Strict Press (115/75) 800m Run 18 Unbroken* Strict Press (115/75) 800m Run 15 Unbroken* Strict Press (115/75) * A 200m run penalty must be completed any time the strict press is broken
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11.6.14 CrossFit WOD in Denver Lone Tree CO

11.6.14 CrossFit WOD in Denver Lone Tree CO

  Goals 5×7 Front Squats   Glory 10 Rounds for Time of: 3 Power Snatches (135/95) 15 Wall Balls (20/14)   Grind 6 Minutes to Attempt: Max unbroken Handstand Walk
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11.5.14 CrossFit WOD in Denver Lone Tree CO

11.5.14 CrossFit WOD in Denver Lone Tree CO

  Goals F.I.T. Test 2 Minutes ME of: Air Squats   Glory 5 Rounds for Time of: 8 Toes to Bar 12 KB Thrusters (32/24 kg) 16 KBB Walking Lunges (32/24 kg) Rest 2 Minutes, Then “Eva” 5 Rounds for Time of: 800m Run 30 KB Swings (32/24 kg) 30 Pull Ups
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11.4.14 CrossFit WOD in Denver Lone Tree CO

11.4.14 CrossFit WOD in Denver Lone Tree CO

    Goals 8 Minutes to Set: 1 Rep Max Overhead Squats   Glory For Time: 500m Row 400m Run 20 Muscle Ups Rest 2 Minutes 500m Row 400m Run 20 KB Snatches (each) Rest 2 Minutes 500m Row 400m Run 20 Strict HSPU   Grind 7x5 Back Squats
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11.3.14 CrossFit WOD in Denver Lone Tree CO

11.3.14 CrossFit WOD in Denver Lone Tree CO

    Goals 6 Minutes to Set: 2 Rep Max Deadlift (touch and go)   Glory "Double Grace" 60 Clean and Jerks (135/95)   Grind Post WOD Mobility
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10.31.14 CrossFit WOD in Denver Lone Tree CO

10.31.14 CrossFit WOD in Denver Lone Tree CO

  Goals 5x7 Back Squats   Glory “Jackie” 1K Row 50 Thrusters (45/35) 30 Pull Ups   Grind For Time: Max Effort Hand Plank (Zero Movement)
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10.30.14 CrossFit WOD in Denver Lone Tree CO

10.30.14 CrossFit WOD in Denver Lone Tree CO

  Goals Fran Lite* 15-12-9 of: Thrusters (75/55) Pull Ups (No Kipping, Bands Ok) * Every 30 seconds – 1 Burpee   Glory 20 Minute AMRAP of: 6 Power Cleans (185/135) 12 Burpees 18 Toes to Bar 200m Run (3rd rock and back)   Grind EMOM for 6 Minutes of: 30 seconds of Superman Hold 30 seconds of Hollow Rock Hold
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10.29.14 CrossFit WOD in Denver Lone Tree CO

10.29.14 CrossFit WOD in Denver Lone Tree CO

  Goals Snatch Complex 5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck   Glory For Time: 21 Front Squats (135/95) 21 KB Swings (70/53) 400m Run (outside edge of parking lot) 15 Front Squats 15 KB Swings 400m Run 9 Front Squats 9 KB Swings 400m Run   Grind Coaches Core
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10.28.14 CrossFit WOD in Denver Lone Tree CO

10.28.14 CrossFit WOD in Denver Lone Tree CO

  Goals F.I.T. Test 2 Minutes ME of: Push Ups   Glory AMRAP 20 of: 50 Wall Balls (20/14) 50 Double Unders (4x Singles) 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle Ups   Grind Mobilization
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10.27.14 CrossFit WOD in Denver Lone Tree CO

10.27.14 CrossFit WOD in Denver Lone Tree CO

  Goals 10 Minutes to Set: 1 RM of Snatch   Goals 5 Rounds for Time of: 7 Deadlifts (275/185) 30 Air Squats 7 Strict HSPU   Grind Max Unbroken Strict C2B Pull Ups
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10.24.14 CrossFit WOD in Denver Lone Tree CO

10.24.14 CrossFit WOD in Denver Lone Tree CO

  Goals 10x3 Back Squats   Glory Ascending Ladder for 10 Minutes of: 20 Double Unders, 1 Power Snatch (115/80) 20 Double Unders, 2 Power Snatch 20 Double Unders, 3 Power Snatch …   Grind Not For Time 500m Row (rest :50) 400m Row (rest :40) 300m Row (rest :30) 200m Row (rest :20) 100m Row
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10.23.14 CrossFit WOD in Denver Lone Tree CO

10.23.14 CrossFit WOD in Denver Lone Tree CO

  Goals F.I.T. Test 2 Minutes ME of: Double Unders   Glory 21-15-9 of: Squat Snatches (95/65) Chest to Bar Pull Ups   Grind 5x5 Strict Press
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10.22.14 CrossFit WOD in Denver Lone Tree CO

10.22.14 CrossFit WOD in Denver Lone Tree CO

  Goals 10 Minutes to Set: 1 RM Sumo Deadlift   Glory EMOM for 15 Minutes: Minute 1 – 6 Sumo Deadlifts at 60% of 1RM Minute 2 – Hollow Hold Minute 3 – 10 Strict Toes 2 Bar   Grind 7x5 Back Squats
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10.21.14 CrossFit WOD in Denver Lone Tree CO

10.21.14 CrossFit WOD in Denver Lone Tree CO

  Goals 2×10 Dead Lifts   Glory Three Rounds for Time of: 10 Clean and Jerks (135/95) 400m Run   Grind 5 x 500m Row, 1 Minute Rest Between Each 500m
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10.20.14 CrossFit WOD in Denver Lone Tree CO

10.20.14 CrossFit WOD in Denver Lone Tree CO

Glory "The Sevens" Seven rounds for time of: 7 Handstand push-ups 7 Thrusters (135/95) 7 Knees to Elbows 7 Deadlifts 7 Burpees 7 Kettlebell Swings (24/16) 7 Pull-ups
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10.17.14 CrossFit WOD in Denver Lone Tree CO

10.17.14 CrossFit WOD in Denver Lone Tree CO

  Goals 5x7 Back Squats   Glory 3 Rounds for Time of: 20 Burpee Pull Ups (bar should be 6 inches above max reach) 20 Front Squats (155/105) 20 Box Jumps (24/20)   Grind 10x3 Bench Press
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10.16.14 CrossFit WOD in Denver Lone Tree CO

10.16.14 CrossFit WOD in Denver Lone Tree CO

  Goals AFAFP of 25-20-15-10-5 of: Wall Balls (20/14) Power Snatch (95/65)   Glory 3 Rounds for Time of: 7 Muscle Ups 14 Power Cleans (175/120) 21 Burpees   Grind Coaches Choice
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10.15.14 CrossFit WOD in Denver Lone Tree CO

10.15.14 CrossFit WOD in Denver Lone Tree CO

  Goals F.I.T. Test 2 Minutes ME of: Wall Balls (20/14)   Glory In Teams of 2: 8 Minutes AMRAP of: 1 Mile Run (switch every 400m), in the time remaining complete AMRAP of: Plate Burpees (45/25) (one athlete works at a time) Immediately After 10 Minute AMRAP of: 1 Mile Run (switch every 200m), in the time remaining complete AMRAP of: Plate Ground to Overhead (45/25) (one athlete works at a time) Immediately After 12 Minute AMRAP of: 1 Mile Run (switch every 100m), in the time remaining complete AMRAP of: Plate Overhead Walking Lunges (45/25) (one athlete works at a time)   Grind 5x3 Push Press
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10.14.14 CrossFit WOD in Denver Lone Tree CO

10.14.14 CrossFit WOD in Denver Lone Tree CO

  Goals 7x5 Front Squats Then 7 Minutes to Set: 1 Rep Max Overhead Squats   Glory EMOM for 15 Minutes of: Minute 1: 7 OH Squats (you choose the weight) Minute 2: Forearm Plank Hold Minute 3: 7 Strict Chest to Bar Pull Ups   Grind 2x10 Deadlifts
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10.13.14 CrossFit WOD in Denver Lone Tree CO

10.13.14 CrossFit WOD in Denver Lone Tree CO

  Goals 5-4-3-2-1 Bench Press 2×20 Strict Press   Glory 5 RFT: 10 Power Cleans (135/95) 10 Burpees   Grind 5x200m, 1 minute rest between runs
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10.12.14 CrossFit WOD in Denver Lone Tree CO

10.12.14 CrossFit WOD in Denver Lone Tree CO

Glory "Roy" Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.  
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10.10.14 CrossFit WOD in Denver Lone Tree CO

10.10.14 CrossFit WOD in Denver Lone Tree CO

  Goals 5 x 7 Front Squats   Glory 21 – 15 – 9 of: Thrusters (135/95) Bar Muscle Ups   Grind 1 Rep Max Power Snatch
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10.9.14 CrossFit WOD in Denver Lone Tree CO

10.9.14 CrossFit WOD in Denver Lone Tree CO

  Goals 2 Minutes Planks: Hand Forearm Side (forearm or hand) – May rotate between sides   Glory Teams of 3 Complete: 50 Front Squats (175/125) 75 Box Jumps (24/20) 100 Pull Ups 75 Box Jumps 40 Front Squats * One athlete works at a time   Grind With Kettlebell 100m Farmers Carry 100m Overhead Walk 100m Back Rack Walking Lunge 100m Overhead Walk 100m Farmers Carry You choose weight for all movements
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10.8.14 CrossFit WOD in Denver Lone Tree CO

10.8.14 CrossFit WOD in Denver Lone Tree CO

  Goals 10 x 3 Back Squats   Glory AFAFP of: 30 Burpee Box Jumps (24/20) 400m Run 15 Power Snatches (135/95) 800m Run 15 Power Snatches 400m Run 30 Burpee Box Jumps   Grind 6 x 4 Push Press
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10.7.14 CrossFit WOD in Denver Lone Tree CO

10.7.14 CrossFit WOD in Denver Lone Tree CO

  Goals Work Up to a Heavy Set of: Power Clean + Push Press + Push Jerk + Split Jerk (6 Minutes) Then: Deadlifts (6 Minutes)   Glory EMOM for 12 Minutes of: Odd Minute:  7 Deadlifts (you choose the weight) Even Minute:  50 Double Unders   Grind 7 x 5 Back Squats
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10.6.14 CrossFit WOD in Denver Lone Tree CO

10.6.14 CrossFit WOD in Denver Lone Tree CO

Goals EMOM for 10 Minutes: 2 Strict Presses   Glory EMOM for As Long As Possible 7 Thrusters (75/55) 7 Pull Ups 7 Burpees   Grind 3 Rounds of: 1 Minute to Complete 200m Sprint 2 Minutes to Complete 300m Sprint 3 Minutes to Complete 500m Sprint * At 3.2.1 Go run 100m down and back as fast as possible.  At the 1 minute mark, sprint 150m down and back.  At the 3 minute mark sprint to the 100m and back, then the 150m and back.  That is one round.  At the 6 minute mark begin round 2.
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10.4.14 CrossFit WOD in Denver Lone Tree CO

10.4.14 CrossFit WOD in Denver Lone Tree CO

  Goals TBD   Glory 20 minute relay amrap 10 wall ball 20/14 15 slam ball 30/20 20 Russian twist w/slam ball 30/20 250m row 30 double unders Partners alternate completing each movement. One partner waits at white line for the other to complete the movement, cannot move until tagged in. Each time either partner passes midline they must complete a Burpee box over. Grind TBD
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10.3.14 CrossFit WOD in Denver Lone Tree CO

10.3.14 CrossFit WOD in Denver Lone Tree CO

  Goals Work Up to 3 Rep Max of: Snatch   Then: 5 x 7 Back Squats   Glory “Charlie Brown” 3 Rounds for Time of: 15 Overhead Squats (135/95) 30 Ab Mat Sit Ups 45 KB Swings (53/35 )   Grind For Time: Run 1 Mile or Row 1609m
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10.2.14 CrossFit WOD in Denver Lone Tree CO

10.2.14 CrossFit WOD in Denver Lone Tree CO

  Goals 10 x 3 of Front Squats   Glory In Teams of 3 25 Minute AMRAP of: 10 Rope Climbs 30 Thrusters (135/95) 50 Power Cleans (135/95) 400m Run* * Two athletes begin on the rope and barbell, while the third team member sets of for a 400m run. Only one athlete works at a time on the rope or barbell. Once the runner returns from their 400m run they can take the place of one of the original working pair. Repeat.     Grind Coaches Choice Core Work
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10.1.14 CrossFit WOD in Denver Lone Tree CO

10.1.14 CrossFit WOD in Denver Lone Tree 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
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9.30.14 CrossFit WOD in Denver Lone Tree CO

9.30.14 CrossFit WOD in Denver Lone Tree 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
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9.29.14 CrossFit WOD in Denver Lone Tree CO

9.29.14 CrossFit WOD in Denver Lone Tree 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
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9.26.14 CrossFit WOD in Denver Lone Tree CO

9.26.14 CrossFit WOD in Denver Lone Tree 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
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9.25.14 CrossFit WOD in Denver Lone Tree CO

9.25.14 CrossFit WOD in Denver Lone Tree 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
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9.24.14 CrossFit WOD in Denver Lone Tree CO

9.24.14 CrossFit WOD in Denver Lone Tree 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)
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9.23.14 CrossFit WOD in Denver Lone Tree CO

9.23.14 CrossFit WOD in Denver Lone Tree 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
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9.22.14 CrossFit WOD in Denver Lone Tree CO

9.22.14 CrossFit WOD in Denver Lone Tree 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
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9.21.14 CrossFit WOD in Denver Lone Tree CO

9.21.14 CrossFit WOD in Denver Lone Tree 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.
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9.20.14 CrossFit WOD in Denver Lone Tree CO

9.20.14 CrossFit WOD in Denver Lone Tree 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)
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9.19.14 CrossFit WOD in Denver Lone Tree CO

9.19.14 CrossFit WOD in Denver Lone Tree CO

Goals 500 Row for Time   Glory "Breaking Bad" by David Missal 3 Rounds, 1 minute per station Deadlifts (135/95) Hand Release Push Ups Snatch (65/45) Mountain Climbers (1+1=1) Thrusters (65/45) 100m Sprint Rest 1 Minute Between Rounds   Grind Clean Up Equipment and Foam Roll   [youtube height="450" width="900"]https://www.youtube.com/watch?v=BpTsP5s0FPM[/youtube]
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9.18.14 CrossFit WOD in Denver Lone Tree CO

9.18.14 CrossFit WOD in Denver Lone Tree CO

                            Goals 2 Minutes to Complete Unbroken Reps of: Double Unders   Glory 15 Minute AMRAP of: 18 Slamballs (30/20) 3 Rope Climbs 10 Box Jumps (24/20)   Grind 5 Minute Partner AMRAP of: How many sit ups and push ups can you do in 5 minutes? (score total reps)   [youtube height="450" width="900"]https://www.youtube.com/watch?v=uKGy8EsN0VI[/youtube]
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9.17.14 CrossFit WOD in Denver Lone Tree CO

9.17.14 CrossFit WOD in Denver Lone Tree CO

                        Goals 2 Minutes Max Effort of: V Ups   Glory "Eva" 5 Rounds For Time: Run 800 meters 30 KB Swing (24/16 kg) 30 Pull Ups   Grind Mobility/Stretching   [youtube height="450" width="900"]https://www.youtube.com/watch?v=seqmps8gaTQ[/youtube]
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9.16.14 CrossFit WOD in Denver Lone Tree CO

9.16.14 CrossFit WOD in Denver Lone Tree CO

Goals In Groups of 2 2 Minutes Max Effort of: Push Ups   Glory Accumulate 5 Minutes in an L Sit Every Time You Drop, Complete: 25 Double Unders 15 Wall Balls (20/14) Score Total Time (15 Minute Cap)   Grind Tabata of: Pull Ups   [youtube height="450" width="900"]https://www.youtube.com/watch?v=PWuBjrN-knY[/youtube]
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9.15.14 CrossFit WOD in Denver Lone Tree CO

9.15.14 CrossFit WOD in Denver Lone Tree CO

Goals Each groups of two (score for partner) 2 Minutes Max Effort Ab Mat Sit Ups   Glory 12 Minute Cap to Complete 6 Rounds of 9 Sumo Deadlift High Pulls (115/80) 30 Double Unders With time remaining AMRAP Burpee Pull Ups Score Total Reps   Grind 3 Rounds 30 Seconds of Bottom Squat Hold 30 Seconds of Bridge Up 30 Seconds of Dip Bottom Hold   [youtube height="450" width="900"]https://www.youtube.com/watch?v=CfyB8jAZTyw[/youtube]
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9.12.14 CrossFit WOD in Denver Lone Tree CO

9.12.14 CrossFit WOD in Denver Lone Tree CO

  Goals Box Jump Warm Up Progression   Glory 3 Rounds For Time of: 500m Row 15 Overhead Squats (95/65) 30 Box Jumps (24/20)   Grind Partner Throw Twists on GHD x 50   [youtube height="450" width="900"]https://www.youtube.com/watch?v=67QkUaJGYGc[/youtube]  
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9.11.14 CrossFit WOD in Denver Lone Tree CO

9.11.14 CrossFit WOD in Denver Lone Tree CO

  Goals 5 Minutes of: Handstand Push Up Practice   Glory Run 800m Then 21-15-9 of: Push Press (135/95) Pull Ups Then Run 800m   Grind For Time: 50 Ab Mat Sit Ups   [youtube height="450" width="900"]https://www.youtube.com/watch?v=YdBSefJNbB8[/youtube]
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9.10.14 CrossFit WOD in Denver Lone Tree CO

9.10.14 CrossFit WOD in Denver Lone Tree CO

                                                      Goals Extended Warm Up for: Deadlifts   Glory 10 Minute AMRAP of: 8 Deadlifts (275/185) 40m Run 20 Double Unders 7 Pistols 40m Run (back to DL bar) Grind 3x20 of: GHD Sit Ups GHD Back Extensions [youtube height="450" width="900"]https://www.youtube.com/watch?v=TogrlmrrVr8[/youtube]
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9.9.14 CrossFit WOD in Denver Lone Tree CO

9.9.14 CrossFit WOD in Denver Lone Tree CO

  Goals Extended Warm Up of: Back Squat Shoulder Press   Glory Max Effort of Back Squat Dynamic Effort of Shoulder Press   Grind Ab Crusher   [youtube height="450" width="900"]https://www.youtube.com/watch?v=L7_DylBEW5Q[/youtube]
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9.8.14 CrossFit WOD in Denver Lone Tree CO

9.8.14 CrossFit WOD in Denver Lone Tree CO

  Goals Muscle Up Warm Up   Glory For Time: 30 Burpee Muscle Ups   Grind 5 Minutes of: Pistol Practice Then 3 Minute AMRAP of: Pistols   [youtube height="450" width="900"]https://www.youtube.com/watch?v=iYVEACIRzqc[/youtube]
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9.6.14 WOD

9.6.14 WOD

                                                  Glory CrossFit Disco: (for time) 70 Double Unders 60 KB Swings (1.5/1) 50 BJ (24/20) 40 WB-Burpees 30 C2B Pull Ups 20 Clean and Jerks (135/95) 10 Clapping Push Ups Grind Clean Up and Stretch
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9.5.14 WOD

9.5.14 WOD

  Goals Extended Warm Up   Glory Dynamic Effort Back Squats 7x3 (BOX), Max Effort Dead Lift Grind Mini WOD: 5 Rounds for Reps of 30 sec DU 30 sec Sit Up (no rest between efforts)   [youtube height="450" width="900"]https://www.youtube.com/watch?v=pCeYOS2tZsg[/youtube]
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9.4.14 WOD

9.4.14 WOD

  Goals Bench Press Technique Review Glory 5 Rounds for time of: Row 500m 10 Bench Presses (135/95)   Grind 200 meter Lunge for time [youtube height="450" width="900"]https://www.youtube.com/watch?v=k3Mvyt4pBQQ[/youtube]
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9.3.14 WOD

9.3.14 WOD

Goals 30 minutes of Handstand/Handstand Walk Practice Glory Five Rounds for Time of: Run 200 Meters 10 Over The Top Box Jumps (24/20) Grind Stretch   [youtube height="450" width="900"]https://www.youtube.com/watch?v=hAxYkHNzr0U[/youtube]
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9.2.14 WOD

9.2.14 WOD

  Goals Squat Clean Drill - in 10 minutes, work up to 85% of 1RM Glory AMRAP 20: 400 m Run, 10 Pull Ups, 15 Thrusters (95/65) Grind Stretch   [youtube height="450" width="900"]https://www.youtube.com/watch?v=sWdo3dxgROI[/youtube]
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9.1.14 WOD

9.1.14 WOD

Goals 4x60 meter sprint, rest 2 minutes between efforts.   Glory 5 RFT of: 5 HSPU, 5 DL (start at body weight, then go up 20# each round)   Grind Ab Crusher
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8.29.14 WOD

8.29.14 WOD

                                                                  "Goals" Extended Clean & Jerk Warm Up   "Glory" "Grindy" 3 Rounds for time of: 10 Clean & Jerks (135/95) 5 Rounds of Cindy   "Grind" 100 Double Unders for time   Check out the included video from CF HQ to prepared from some Clean & Jerks [youtube height="450" width="900"]https://www.youtube.com/watch?v=8miqQQJEsO0[/youtube]
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8.28.14 WOD

8.28.14 WOD

  "Goals" Muscle Up Skill Work   "Glory" For Time: Row 500m 25 HSPU Row 400m 20 HSPU Row 300m 15 HSPU Row 200m 10 HSPU Row 100m 5 HSPU   "Grind" 2 Minutes Max Effort with Partner KB Swings KB Clean & Jerks KB Snatch
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8.27.14 WOD

8.27.14 WOD

  "Goals" Box Jump Warm Ups   "Glory" 12 Minute AMRAP of: 8 Push Press (115/75) 12 Box Jumps (24/20)   "Grind" Team Push Ups   Check out the attached video by Colorado's own Matt Chan to learn some tips on doing box jumps efficiently. [youtube height="HEIGHT" width="WIDTH"]https://www.youtube.com/watch?v=lE_z2wvC4oI[/youtube]
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8.26.14 WOD

8.26.14 WOD

Squat Day! "Goals" Handstand Walk Skill Work "Glory" Front Squat 1-10-1-20-1-30 "Grind" 800 meter Run for time (because I know your legs will feel GREAT!) Wonder why we Front Squat?  It's not just because it builds character, but it will improve our Clean amazingly.  Here is a clip from "Starting Strength" where Coach Mark Rippetoe talks about the Front Squat.  He is an incredible coach with a great eye for movement, so please take the fifteen minutes to soak this one up. [youtube height="450" width="900"]https://www.youtube.com/watch?v=e8zyw3fXZes[/youtube]
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8.25.14 WOD

8.25.14 WOD

Burpee Box Jumps?! "Goals" 5x100 meter Strides "Glory": "Helen" - 3 Rounds for time of: 400 m Run 21 Kettlebell Swings (1.5/1) 12 Pull Ups "Grind" Tabata set of each: AbMat Sit Up Push Up This one is a great stretch for everyone to prepare for all of the pull ups you will be doing in Helen today.  Check this out and give it a try before your WOD tomorrow! [youtube height="450" width="900"]https://www.youtube.com/watch?v=skHV4sTF3hI[/youtube]
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8.24.14 HERO

8.24.14 HERO

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq. "Badger" Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Here is a simple tip from Josh Everett and Coach B on how to improve your Clean.  "Feel the Steel". [youtube height="450" width="900"]https://www.youtube.com/watch?v=7A-QEbSMhJs[/youtube]
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8.23.14 WOD

8.23.14 WOD

Squat! August 29th - FIT Park Meadows Social Night - 6PM at Pisco Sour in Lone Tree.  Come hang out with your fellow members and the staff.  It's a great chance to buy your favorite coach or owner a drink! "Triple 3" For time: Row 3,000 meters 300 double-unders Run 3 miles Yes, this is an event from the 2014 CrossFit Games.  I did it last week and had a BLAST doing it.  I hope you all enjoy it as much as I did.  Take some time to consider what you want your 500 meter pace to be on the row, how you want to break up the Double Unders, and what songs you are going to rock out to..
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8.22.14 WOD

8.22.14 WOD

Let's go kiddos! Don't forget tonight is the 3rd Round of the Friday Night Fights, starting at 6 PM!  If you are interested in participating, email Nathan!  Also, this Saturday, if you are looking for something fun to do for a GREAT cause, hop in the Q Man Classic 5k - FIT Park Meadows is proud to support this annual tradition at Highlands Ranch High School.  Time to set your 5k PR!  If you would like to register click here. "Goals" Dead Lift + Clean 5x3(1+1) "Glory" AMRAP in 8 minutes of: 3 Forward Rolls 6 Pull Ups 9 Slam Balls (30/20) Though a Forward Roll traditionally comes from a handstand, today we will be performing them this way.  Check it..
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8.21.14 WOD

8.21.14 WOD

Pull Ups! "Goals" Split Jerk 7x2 "Glory" For time: 100 KB Swings (2/1.5) ***EVERY TIME YOU SET THE KETTLEBELL DOWN, YOU MUST COMPLETE 7 BURPEES!!! "Grind" Partner Ball Twist x 40 each You might as well accept it.  CrossFit includes Burpees.  They suck, but they are character building, so we might as well embrace them.  Check this video out on how to increase your efficiency when it comes to battling with these beastly movements! [youtube height="450" width="900"]https://www.youtube.com/watch?v=qlwayg7yXoI[/youtube]
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8.20.14 WOD

8.20.14 WOD

We love our FIT PARK MEADOWS family!!! "Goals" Mini WOD: 5 Rounds of 30 seconds at each station of: AbMat Sit Ups Double Unders "Glory"- "Nancy" - 5 Rounds for time of: 400 meter Run 15 Overhead Squats (95/65) *** Done this one more than three times?  Try adding ten pounds to your Overhead Squat and see if you can match your last time! "Grind" Team Push Ups.  Never had the opportunity to enjoy these?  Come in and see what it is all about...nothing better than showering your fellow Park Meadows CrossFit athletes with your sweat! He's back.  Check out how NOT to mack on girls at the gym! [youtube height="450" width="900"]https://www.youtube.com/watch?v=dGgIZI5MXCw[/youtube]
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8.19.14 WOD

8.19.14 WOD

You want to punch Nathan, don't you? Then the best way to do it and not get in trouble is to join him in "Fight Club", every Saturday at 10 AM! "Goals" Handstand Walk Practice "Glory" 5x1000 m Row, 1 minute rest between efforts "Grind" Tabata Russian Twist and Bicycles Yes, there is a LOT of rowing today.  But guess what... interval training at intensity releases more Growth Hormone, which is not only super good for our bodies, but helps us get both FITTER and LEANER.  Who doesn't want that?  It is like killing EIGHT birds with ONE stone.  Since you will be spending some time on the rower today, check out these tips from Silver Medalist, Krista Guloien. [youtube..
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8.18.14 WOD

8.18.14 WOD

Nutrition talk!  Every Sunday night we are going to begin posting a Nutrition Blog by your amazing FIT Park Meadows coaches.  This week we are starting off by learning how our coaches like to eat.  We are going to start with Lance, our AM CrossFit/ Olympic Lifting/ On Ramp Coach!  Lance and his personal philosophy on nutrition! Up until last fall my diet had been relatively "clean" but I relied heavily on bread and grains for my carbs. Outside of that I tried to eat lots of fruit, vegetable and chicken. Saw myself plateau continuously and never really got the results I wanted, which was mostly to gain lean mass. After struggling with that and constantly fighting the urge to train every single day I..
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8.17.14 HERO

8.17.14 HERO

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. "Holleyman" 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep Want to see some real virtuosity?  Check out this video on the World Record for Double Unders completed in ONE MINUTE.  Amazing! [youtube height="450" width="900"]https://www.youtube.com/watch?v=vAnXVIs570g[/youtube]
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8.16.14 WOD

8.16.14 WOD

Beautiful Coach DeeDee is heading back to Texas! Come complete this WOD in her honor! Don't forget: Friday Night Fights at Fit Park Meadows next Friday!  "Glory" "All My Exes Live in Texas, DeeDee, this one is for you!" Shared burden, for time: 60 Thrusters (95/65) 70 Elbows to Knees 80 X Jumps over barbell 90 AbMat Sit Ups 100 Squat Cleans (95/65) 90 Lunges with weight in front rack (45/35) 80 Over Head Squats (95/65) 70 V Sit Ups 60 Extra Fun Burpees (Jump and double high five your partner in the top) This song is for you. DeeDee! We will miss your big smile and beautiful spirit dearly! [youtube height="450" width="900"]https://www.youtube.com/watch?v=lMNw_-yUm_0[/youtube]
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8.15.14 WOD

8.15.14 WOD

Big Class! "Goals" Front Squat 5x5 @ 70% or more of 1 RM "Glory" AMRAP in 20 minutes of: 50 Double Unders 3 Muscle Ups Part 2 of the Toes to Bar progression from yesterday. [youtube height="450" width="900"]https://www.youtube.com/watch?v=JrdK0gU_EBo[/youtube]  
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8.14.15 WOD

8.14.15 WOD

PMCF girls pushing through "Burpee Whaaat?" last Saturday "Glory" For time: 50 Power Snatches (115/75) BUT, every minute, on the minute, you must stop and complete 3 Toes to Bar "Grind" 3x60 second Plank, 20 second rest between efforts. Carl is back with another great progression, this time on warming up/ improving your Toes to Bar. [youtube height="450" width="900"]https://www.youtube.com/watch?v=ibEKXyq51l8[/youtube]
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8.13.14 WOD

8.13.14 WOD

FIT Class Bumper Press "Goals" Clean 5x2 "Glory" "Jackie" - for time: Row 1000 meters 50 Thrusters (45) 30 Pull Ups "Grind" 400 m COOL DOWN jog Looking for some inspiration to push through those 50 Thrusters UNBROKEN?  Check out this video to get you pumped up before the WOD.  Amazing! [youtube height="450" width="900"]https://www.youtube.com/watch?v=6dTv2joU78M[/youtube]
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8.12.14 WOD

8.12.14 WOD

FIT Running "Goals" Ten minutes of Handstand Walk practice. "Glory" "KJ's Bad Dream #2"- 5 Rounds for time of: 400 meter Run 40 Box Jumps "Grind" 50 Wall Ball Sit Ups (20/14) 50 Russian Twists (15/10) Walking on your hands is cool.  Walking on your hands is also VERY challenging.  Today we are going to take ten minutes of our class time to practice this skill.  Here is a video from Gymnastic WOD featuring the one and only Carl Paoli.  He will walk you through some skills and drills to get you ready to start walking on your hands! [youtube height="450" width="900"]https://www.youtube.com/watch?v=gI4DsvaEsQw[/youtube]
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8.11.14 WOD

8.11.14 WOD

Friday Night Fights! "Goals" Spend 10 minutes working up to a heavy set of 3 Dead Lifts. "Glory" 3 Rounds for time of: 15 GHD Sit Ups 10 Clapping Push Ups 5 Rope Climb "Grind" Tabata Double Under Been working on your Double Unders and looking for some extra tips?  Here Buddy Lee of Buddy Lee Jump Ropes shares some simple tips on how to connect those dirty Double Unders, as well as showing off some AMAZING jump roping skills. [youtube height="450" width="900"]https://www.youtube.com/watch?v=1yHjnfABvhw[/youtube]
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8.10.14 HERO

8.10.14 HERO

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.   "Glory" "DT": 5 Rounds for time of: 12 Dead Lifts (155/105) 9 Power Cleans (155/105) 6 Push Jerks (155/105) "Grind" 5x200 meter Row with one minute rest between efforts. We can always improved technique in our movement.  Check out this video on how to improve your technique when rowing.  I really like the drill on "pausing" in this video.  I try to pause briefly after each stroke during a WOD to keep my breathing rate down. [youtube height="450" width="900"]https://www.youtube.com/watch?v=grxVHi5LpRo[/youtube]
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8.9.14 WOD

8.9.14 WOD

FIT class doing Russian Twists "Burpee Whaaat?" Shared burden, alternating reps with partner: 50 Barbell Burpee Squat Clean Thrusters (115/75) 40 Burpee Box Jumps (24/20) 30 Burpee Pull Ups 20 Burpee Muscle Ups 10 Burpee 100 meter sprints Wondering what a burpee muscle up looks like?  Check this out... [youtube height="450" width="900"]https://www.youtube.com/watch?v=iYVEACIRzqc[/youtube]
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8.8.14 WOD

8.8.14 WOD

Box Jump "Goals" Dead Lift 3x5, then max reps at  40% of 1RM "Glory" AMRAP in 15 minutes of: Run 200 meters 12 Push Press (115/75) 8 Chest to Bar Pull Ups "Grind" 3x60 second Planks with a 30 second rest between efforts.  Complete Planks with your hands on the barbell. Here are a few pieces of news for you all: -Next Friday Night Fights will be August 22! -F.I.T. Social night August 29 (details to come) -Festivus games 10/18 at Fit Park Meadows -Interested in signing up for the F.I.T. Tough Mudder Team? The race is September 7th! We are doing Chest to Bar Pull Ups today.  Take a few minutes to watch this video discussing some mobility work..
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8.7.14 WOD

8.7.14 WOD

Coach Kelly working her athletes on the rowers. "Goals" Snatch Max Day! "Glory" 3 Rounds for time of: 10 Overhead Squats (135/95) 30 Double Unders Think the weight in this WOD is too heavy for you?  You have no excuses, watch Chris Spealler crush this WOD at the 2010 Northwest Regional [youtube height="450" width="900"]https://www.youtube.com/watch?v=by1Elo-VTRA[/youtube]
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8.6.14 WOD

8.6.14 WOD

Stretch! “Goals” Rope Climb Practice “Glory” For time: Row 1000 meters 50 KB Swings (1.5/1) 6 Rope Climbs Row 750 meters 35 KB Swings (1.5/1) 4 Rope Climbs Row 500 meters 20 KB Swings (1.5/1) 2 Rope Climbs “Grind” 150 Russian Twists (15/10) for time This week is a bit heavy on the shoulders!  This three minute video is well worth your time to find some simple ways to start increasing both the overall health and mobility of your shoulders. [youtube height="450" width="900"]https://www.youtube.com/watch?v=eveYJP1indI[/youtube]
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8.5.14 WOD

8.5.14 WOD

Baby Lemon has arrived! Congratulations to Nathan and Sara on the arrival of their beautiful baby boy, Garretson! "Goals" Shoulder Press 3x3 Push Press 3x5 "Glory" 5 Rounds for time of: 8 GHD Sit Ups 12 Sumo Dead Lifts (225/155) "Grind" Shared burden 1000 meter Row via 250 meter splits Been CrossFitting for a while and still wanting more?  The next step is upping your nutrition, as it is the base to your pyramid of health and fitness.  Check this video out of Greg Glassman discussing nutrition at a Level 1 seminar to get the wheels turning in your brain! [youtube height="450" width="900"]https://www.youtube.com/watch?v=5pHNz_M0UYg[/youtube]  
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8.4.14

8.4.14

Pull up time "Glory" "Mary" AMRAP in 20 minutes of: 5 Handstand Push Ups 10 Pistols 15 Pull Ups "Grind" after a 3 minute rest from "Mary", complete a 400 m cool down jog, followed by 100 partner ball sit ups for time. A little worried about approaching "Mary"?  You won't regret you did this girl.  Check out this WOD demo to get you pumped up: [youtube height="450" width="900"]http://m.youtube.com/watch?v=PtbQUuvycqQ[/youtube]  
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8.3.14 HERO

8.3.14 HERO

Tyler, CrossFit HERO 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado. "Goals" Mini WOD- 6 Rounds for time of: 3 Handstand Push Ups 5 Box Jumps "Glory"- Tyler 5 Rounds for time of: 7 Muscle Ups 21 Sumo Dead Lift High Pull (95/65) "Grind" 500 meter Row cool down Still having trouble getting that muscle up? This video shows you an excellent way to SCALE the movement that will help you tackle that transition. [youtube height="450" width="900"]http://m.youtube.com/watch?v=D7JP8PqCffw[/youtube]
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8.2.14 WOD

8.2.14 WOD

Top of the box jump Buddy WOD! Shared burden, for time: Run 1 mile (run together, but at one person must be running backward at all times) then, with EMOM 2 Handstand pushups for the following three movements: 100 Wall Balls (20/14) 100 Power Cleans (135/95) 100 Partner Ball Sit Ups (20/14) then, finish with: Run 1 mile (same rule as first, with one person running backward at all times) This one is for all my CrossFit ladies, and for all of the ladies out there who are thinking about starting CrossFit, but are scared, or are terrified of "bulking up".  This is for all of my boys who want to see some beautiful CrossFit women. [youtube height="450" width="900"]http://m.youtube.com/watch?v=5zvqNHDTf8Y[/youtube]  
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8.1.14 WOD

8.1.14 WOD

FIT crew flipping tires at PMCF! "Goals" 10 minutes of Pistol practice "Glory" AMRAP in 18 minutes of: 100 meter Lunge 10 Tire Flips (jumping over the tire with each flip) 30 Double Unders "Grind" 30 Burpees for time Have you been having lower back pain?  Check out this short clip on the pelvic fault while squatting and how it may be causing your pain. If you have even a minor fault in a regular squat, the pistols we do today will absolutely magnify that fault.  This video is definitely worth your time today, please check it out! [youtube height="450" width="900"]http://m.youtube.com/watch?v=INBY84sqrR0[/youtube]
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7.31.14 WOD

7.31.14 WOD

Box Jump at Fit Park Meadows "Goals" Back Squat: [email protected]% [email protected]% [email protected]% "Glory" 21-15-9, for time, of: Snatch (95/65) Box Jump (24/20) "Grind" 800 m Jog Cool Down [youtube height="450" width="900"]http://m.youtube.com/watch?v=x5N4btX2KC4[/youtube]
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7.30.14 WOD

7.30.14 WOD

Friday Night Fights RUN "Glory" 5 Rounds for time of: 800 m Run 20 G.I. Jane I know this is a WOD to "cherry pick" out of, but you will greatly benefit from it and you will not regret doing it once you are finished. Make sure to choose a bar where you still have a challenge completing the pull up.  This is a great WOD for those of you who are still gaining strenght on your strict pull up as the G.I. Jane includes a jumping pull up.  Please make sure to get this one in as the snow will be flying soon and we need to take advantage of the dry roads while we can! Here is a..
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7.29.14 WOD

7.29.14 WOD

Fit Park Meadows Planking "Goals" 10 minutes of Muscle Up Practice "Glory" "The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. "Grind" Max L-sit Want some extra tips on how to finally get or improve your muscle up?  Check this out: [youtube height="450" width="900"]http://m.youtube.com/watch?v=QjgCMuqNN1s[/youtube]
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7.28.14 WOD

7.28.14 WOD

Rowing Something I would really like to start discussing with everyone is the importance of rest days.  You should be taking one at least every 3-4 days to ensure your body has time to rebuild everything we are working on in our WOD's.  Rest days don't have to be spent on the couch, but shouldn't be so "active" that you might as well count it as a WOD day.  Read this article written by Nuno Costa at CrossFit Invictus about his views on rest days.  I think he has a great perspective.  More to come! "Goals" Push Press 5x2 Then, max reps at 30% of 1RM "Glory" For time: Row 1000 meters, followed immediately by 21-15-9 of: Kettlebell Swings (2/1.5)..
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7.27.14 HERO

7.27.14 HERO

"Jerry" Hero WOD "Goals" Mini-WOD: 3 Rounds for time of: 10 Lunge 5 Burpees "Grind" Jerry For time: Run 1 mile Row 2000 meters Run 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. "Grind" 30 Toes to Bar for time This video is just for our KID athletes- a little "Fitness Lonnie" to get you excited for your Sunday workout! [youtube height="450" width="900"]http://m.youtube.com/watch?v=POuzBkobZQE[/youtube]
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7.26.14 WOD

7.26.14 WOD

Squat! Have you been looking for a fun mud run/adventure race?  Check out the Core Challenge in Casper, WY, August 23.  Go have some fun in the mud getting your fit on for a good cause! "Glory" "Filthy Fifty" For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   Did you know it is like Christmas for CrossFitters?  That is right, it is the start of the 2014 CrossFit Games!  Want to watch some live or archived footage of these amazing athletes?  Check out their..
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7.25.14 WOD

7.25.14 WOD

Dead Lift "Goals" Dead Lift Max Day!!! "Glory" AMRAP in 14 minutes of: 400 meter run 3 Muscle Ups 6 Snatch (115/75) "Grind" Roll out. I hear you guys are sick of me making you run. Too bad for you, it is not going to change until the snow flies, and I have your best interest in mind! Let's kill some running goats together, shall we? Check out this video from the CrossFit Journal discussing Pose Running. It is challenging to learn, but will greatly improve your efficiency, thus increasing your speed (and decreasing your time running during WOD's!).
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7.24.14 WOD

7.24.14 WOD

Sweet socks "Goals" 400 meter run for time! "Glory" For time: 100 Double Unders 10 Front Squats (135/95) 50 Double Unders 8 Front Squats (155/105) 25 Double Unders 6 Front Squats (185/135) "Grind" This one is so much fun you will have to come in to find out what it is! Watch this video to learn how to maintain midline stability during double unders. May seem like overkill, but it will turn you in to a more efficient beast during double unders as well as translate stability in your core to other movements. Lastly, to our athletes with, ahem, bladder issues, this is a great fix for any wetness issues! I tried it yesterday and it was like magic.
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7.23.14 WOD

7.23.14 WOD

Box Jump at FIT Park Meadows The grass fed beef sale brought to us from Teton Waters Ranch was a huge success! Be sure to watch for posts in the future stating when they might be coming back with more great deals. "Goals" Push Press 7x2 "Glory" AMRAP in 15 minutes of: 2 Rope Climb Bear Crawl length of pull up rig 10 Box Jumps (24/20) Lunge back length of pull up rig (back to ropes) ***Something to focus on today from Coach KJ: The bear crawl is going to mess you up in this workout! Try to take two deep breaths before tackling the box jumps. I would like for you all to experiment with resting on top of..
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7.22.14 WOD

7.22.14 WOD

Fun! The Friday Night Fights were once again a HUGE SUCCESS! Please watch for announcements on when we will be doing them again soon. "Glory" 5 Rounds for time of: 10 Dead Lifts (225/155) 10 Burpees *Does this WOD look familiar? A similar WOD was completed at the 2008 CrossFit Games, where Miss Libby Dibiase made her red spandex shorts famous and started a new trend in the world of CrossFit women! To learn how to improve your dead lift from Greg Glassman himself, check out this video!
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7.21.14

7.21.14

Today from 4-7pm at FIT! Teton Waters Ranch is bringing by Grass fed beef- Only $6/lb. This is happening one time only, so don’t miss out! Ground Beef, Grass Fed Hot Dogs, and Steaks! You can buy as much as you want, but must buy 2 lbs of Ground beef per steak. Swing by and pick some up, you won't regret it! GLORY "Angie" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats Searching for some motivation to rock out to "Angie"? Check this video out of Speal dominating this WOD.
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7.20.14 WOD

7.20.14 WOD

"RJ" For Time, Five rounds of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them Don't forget, today, from 4-7 PM, Teton Waters Ranch is bringing by Grass fed beef-  Only $6/lb.  This is only happening this..
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7.19.14 WOD

7.19.14 WOD

Monday at 4-7pm at FIT! Teton Waters Ranch is bringing by Grass fed beef-  Only $6/lb.  This is only happening this one time only.  don't miss out! This will be for Ground Beef, Grass Fed Hot Dogs, and Steaks! You can buy however much you want, but you must buy 2lbs of Ground beef per steak.  Why Grass Fed instead of your standard Grocery store beef?  Here is a great link to the benefits of Grass Fed Beef. "Glory" 5 Rounds for time of: 5 Handstand Push Up 10 Pistols 15 Pull Ups 12 Dead Lifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)  
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7.18.14 WOD

7.18.14 WOD

Friday Night Fights returns TOMORROW at 6pm! Register here! Over 30 people are already signed up.  Reserve your spot before we let the public take it! Monday at 4-7pm at FIT! Teton Waters Ranch is bringing by Grass fed beef-  Only $6/lb.  This is only happening this one time only.  don't miss out! This will be for Ground Beef, Grass Fed Hot Dogs, and Steaks! You can buy however much you want, but you must buy 2lbs of Ground beef per steak.  Why Grass Fed instead of your standard Grocery store beef?  Here is a great link to the benefits of Grass Fed Beef. "Glory" 3 Rounds for time of: 50 Medicine Ball Cleans (20/14) 800 m Run "Grind" 50 Push Press (45) for time..
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7.17.14 WOD

7.17.14 WOD

Nice Squat Brianna! This is the REAL WOD for tomorrow.  Please forgive the double post as I rework the posting mechanics. Friday Night Fights returns this Friday at 6pm! Register here! Over 30 people are already signed up.  Reserve your spot before we let the public take it! Monday at 4-7pm at FIT! Teton Waters Ranch is bringing by Grass fed beef-  Only $6/lb.  This is only happening this one time only.  don't miss out! This will be for Ground Beef, Grass Fed Hot Dogs, and Steaks! You can buy however much you want, but you must buy 2lbs of Ground beef per steak.  Why Grass Fed instead of your standard Grocery store beef?  Here is a great link to the benefits of..
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7.16.14 WOD

7.16.14 WOD

Friday Night Fights returns this Friday at 6pm! Register here! Over 25 people are already signed up.  Reserve your spot before we let the public take it! Monday at 4-7pm at FIT! Teton Waters Ranch is bringing by Grass fed beef-  Only $6/lb.  This is only happening this one time only.  don't miss out! This will be for Ground Beef, Grass Fed Hot Dogs, and Steaks! You can buy however much you want, but you must buy 2lbs of Ground beef per steak.  Why Grass Fed instead of your standard Grocery store beef?  Here is a great link to the benefits of Grass Fed Beef. "Goals" Tabata Air Squat/Bear Crawl "Glory" "The Ghost" 6 Rounds: 1 minute Row for calories 1 minute Burpees..
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7.16.14 WOD

7.16.14 WOD

Friday Night Fights returns this Friday at 6pm! Register here! 25 people are already signed up.  Reserve your spot before we let the public take it! Monday at 4-7pm at FIT! Teton Waters Ranch is bringing by Grass fed beef-  Only $6/lb.  This is only happening this one time.  don't miss out! This will be for Ground Beef, Grass Fed Hot Dogs, and Steaks! You can buy however much you want, but you must buy 2lbs of Ground beef per steak.  Why Grass Fed instead of your standard Grocery store beef?  Here is a great link to the benefits of Grass Fed Beef. Effective today we will be posting the Previous Day's WOD each day here.  Want to know what we're doing..
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7.15.14 WOD

7.15.14 WOD

                Friday night 6pm- Friday Night Fights returns!  Be here at 6pm.  Fun, 3 five minute WODs, friends, and a some adult beverages.  It's time to warm up your weekend! Goals Back Squat 3x3 @ 70% 3x2 @ 75% 3x1 @ 90% Glory 3 Rounds for time 25 GHD Sit Ups 5 Clean & Jerks 205/145 Grind 2 Minute AMRAP 2 Burpees 4 Toes to Bar
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7.14.14 WOD

7.14.14 WOD

Friday 6pm- Friday Night Fights Round 2.  3 five minute WODs, open to anyone, created so that anyone can join us, new to CrossFit or experienced athlete. "Goals" 3x200 m run, 1 minute rest between efforts. "Glory" AMRAP 20: 5 Thrusters (115/75) 7 Hang Power Cleans (115/75) 10 Sumo Dead Lift High Pull (115/75) "Grind" Max Handstand Push Ups  
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7.13.14 Hero Sunday

7.13.14 Hero Sunday

"Goals" Tabata Double Under Arnie For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death. A fund for Arnie's family has..
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7.12.14 WOD

7.12.14 WOD

How's your mobility?  I heard a rumor that Audra & Kara give amazing yoga classes... Nutts For Time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and..
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7.11.14 WOD

7.11.14 WOD

"Goals" Front Squat 2x5#70% [email protected]% [email protected]% "Glory" AMRAP 12: Row 500 meters 12 KB Swings (1.5/1) 12 Box Jumps (24/20)
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7.10.14 WOD

7.10.14 WOD

Please remember to sign up for classes in Zen Planner! Friday Night Fights is back 7/18! 6-8pm.  Round 2 "Goals" 4x100 meter Sprint, jog back to start line between efforts "Glory" For time: 10, 9, 8, 7...1 Power Cleans (135/95) 1, 2, 3, 4...10 Handstand Push Ups "Grind" Max Pull Ups Want some tips on how to get better at Pull Ups? Chris Spealler teaches us how to get more efficient at Pull Ups. [youtube height="450" width="900"]https://www.youtube.com/watch?v=qZ6NX4yQLCo[/youtube]
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7.9.14 WOD

7.9.14 WOD

A few notes about signing up for classes: Please remember to RSVP for classes in Zen Planner so that we can plan effectively. You can cancel at any time, so sign up early if you are planning to attend. We will still love you if you cancel 5 minutes before class. Sign up closes 2 hours before each class begins. You can always drop in for a class you weren't signed up for (you just might have to do a burpee or two) "Goals" 10 minutes to max box jump "Glory" "Jumping Fran" for time: 21 Thrusters (95/65) 21 Pull Ups 100 Double Unders 15 Thrusters (95/65) 15 Pull Ups 75 Double Unders 9 Thrusters (95/65) 9 Pull Ups 50..
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7.8.14 WOD

7.8.14 WOD

A few notes about signing up for classes: Please remember to RSVP for classes in Zen Planner so that we can plan effectively. You can cancel at any time, so sign up early if you are planning to attend. We will still love you if you cancel 5 minutes before class. Sign up closes 2 hours before each class begins. You can always drop in for a class you weren't signed up for (you just might have to do a burpee or two) "Goals" 4x500 Row, 1 minute Rest. Record total time to completion. "Glory" Max L-Sit Max Plank "Glory" Max Split Jerk Here's a great video about how to mobilize positions so that you can improve your Split Jerk...
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7.7.14 WOD

7.7.14 WOD

Nice Front Squat Kevin! Hopefully everyone had a great holiday weekend.  It's time to get back at it! Regular schedule resumes this week. Reserve the night on your calendar.  7/18 6pm. Friday Night Fights returns! "Goals" Extended Snatch Complex Warm Up and Review "Glory" For time: Run 1 mile 15 Snatch Complex (115/75) of: Snatch Grip Dead Lift Power Snatch Snatch Snatch Balance Run 1 mile "Grind" 100 Ball Throws with Partner This is a MUST WATCH video for protecting your ACL (protecting your knee). I think this is one of the most important videos CrossFit has out there because the "turned out" foot problem is one of the largest problems we see in an athlete.  If you can remember..
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7.6.14 WOD

7.6.14 WOD

Great day at the Gym yesterday.  Not too shabby for a holiday weekend! There is no yoga this morning due to the holiday schedule.  Our regular schedule resumes next week. Friday Night Fights- Round 2.  Join us 7/18 for some fun, sweat, and a few drinks.  Our inaugural session had over 20 athletes.  This time we're expecting closer to 40. "Goals" AMRAP 3 of Cindy "Bell" Three rounds for time: 21 Deadlifts (185/135) 15 Pull Up 9 Front Squat (185/135) "Unglue your posterior chain and fix your deadlift." The title says it all... [youtube height="450" width="900"]https://www.youtube.com/watch?v=EvkKkCYzm2A[/youtube]
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7.5.14 WOD

7.5.14 WOD

Thank you for the great support yesterday at the Lone Tree Liberty Dash!  Great showing! Today & Tomorrow- There are only 2 classes. 9am F.I.T & 10am CrossFit.  Normal schedule resumes next week. "Glory" "George" 5 Rounds for time of: 7 Squat Cleans (185/135) 11 Box Jumps (30") 200 meter Weighted Run (20/14)*I named this WOD after my dog, becuase he is heavy, tall, and a son of a bitch to run with!- KJ "Grind" 400 m Lunge for time THIS is one BADASS clean.  A 43 second Must Watch. [youtube height="450" width="900"]https://www.youtube.com/watch?v=prPX458vqFY[/youtube]
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7.4.14 WOD

7.4.14 WOD

Happy 4th of July! Thank you all of our members and coaches for making FIT | Park Meadows CrossFit home.  We are lucky to have you with us. Reminder:  There are NO classes at the gym today.  The WOD is the Lone Tree Liberty Dash!  Click here for info! 7/5 & 7/6 There is only a 9am F.I.T & 10am CrossFit class.  Normal schedule resumes next week.  
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7.3.14 WOD

7.3.14 WOD

Friday Night Fights is back!  Keep your calendar open 7/18 for the 2nd edition of Friday Night Fights! Fun, Sweat, Refreshments, and a little bit of friendly competition. Modified schedule this week: 7/4 There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info! 7/5 & 7/6 There is only a 9am F.I.T & 10am CrossFit "Goals" Tabata Air Squat/Bear Crawl (alternating between the two, only one set of tabata) "Glory" In 10 minutes... Row 1000 meters, then in remaining time, 10-9-8-7... Pull Ups 5-4-3-2... Wall Walk "Grind" AMRAP 3: Pistols Stiff Muscles? Poor Mobility? This is a great video about the difference between mobilizing and stretching.  Mobilize before a WOD, Stretch after!  Stretch after to..
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7.2.14 WOD

7.2.14 WOD

Modified schedule this week: 7/4 There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info! 7/5 & 7/6 There is only a 9am F.I.T & 10am CrossFit "Glory" "Elizabell" 21-15-9, for time, of: Snatch (135/95) Ring Dip "Grind" 3x30 reps of GHD Sit Up GHD Hip Extension *Break up as needed, focusing on technique. This is the 8th Mwod video ever posted.  This explains the principles we use to mobilize and also gives great explanation about how to open up your bottom position. [youtube height="450" width="900"]https://www.youtube.com/watch?v=3-th5SrJ1rQ[/youtube]
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7.1.14 WOD

7.1.14 WOD

Modified schedule this week: 7/4 There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info! 7/5 & 7/6 There is only a 9am F.I.T & 10am CrossFit "Goals" Death by: 3 Burpees Sprint 10 meters "Glory" For time: Row 500 meters 100 Double Unders 80 Air Squats 60 Push Ups 40 Toes to Bar 20 Box Jumps (24/20) 100 Double Unders "Grind" 800 meter COOL DOWN Jog. Not for time. Are your ankles holding you back?  Do you know whether they are tight or not? This is a great video to be able to tell.  What do you do about it?  Check out Kelly Starrett on Youtube and search for Ankle Mobility.  You'll find a..
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6.30.14 WOD

6.30.14 WOD

Don't forget this Friday- There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info! "Goals" Sumo Dead Lift 5x3 "Glory" "Fractured One Arm Fran" 5 Rds for time 9 Thrusters (95/65) 9 Pull Ups "Grind" Tabata Plank and Tabata Russian Twist Here's a great video that talks about Core strength and what that REALLY means.  Incredible educational video on your full core.  Where's the rest... on the CrossFit Journal of course.  Have you subscribed to it yet? [youtube height="450" width="900"]https://www.youtube.com/watch?v=nd8D_sCXq9U[/youtube]  
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6.29.14 Hero Sunday

6.29.14 Hero Sunday

Great job today at The Lone Ranger Comp in Colorado Springs.  Katie Miller was 7th in RX division,  Rob Small was 4th in the Master's division, and Shean was 6th in the RX Division. Don't forget this Friday- There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info! Paul For Time: Five rounds of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito. "Grind" Bottom to bottom Tabata Air Squats Today's..
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6.28.14 WOD

6.28.14 WOD

Upcoming Events: 6.28.14 Only two classes on the schedule today.  10am CrossFit & 8:30 F.I.T. @ Lulu Lemon inside Park Meadows Mall! 7.4 Join us at the Lone Tree Liberty Dash!  Click here for info! "The Perfect Storm" For time: 21 Thrusters (95/65) 21 Pull Ups 400 m Run 15 Overhead Squats (95/65) 50 Double Unders 50 AbMat Sit Ups 400 m Run 30 Wall Balls 30 Box Jumps 400 m Run 21 Kettlebell Swings (1.5/1) 12 Pull Ups 30 Clean and Jerks (135/95) Where should your mobility be? Here's a great video that will show you exactly where your mobility should be. Not there? Mobilize! [youtube height="450" width="900"]https://www.youtube.com/watch?v=ARiZ_JqRldc[/youtube]
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6.27.14 WOD

6.27.14 WOD

Nice Handstand Anne! Could you do it in a more picturesque place? 7/4 Don't forget.  The WOD for that day is "Run a 5k"  FIT | PMCF will be closed. "Goals" Front Squat 2x5#70% [email protected]% [email protected]% "Glory" 21-18-15-12-9-6-3, for time, of: Pull Up Handstand Push Up "Grind" Roll Out during remaining time, focusing on lats and shoulders with lacrosse ball. Torture or progress?  Here's a great way to increase your overhead mobility.  It screams for a friend.  Enjoy! [youtube height="450" width="900"]https://www.youtube.com/watch?v=k2j1cGdFAhM[/youtube]  
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6.26.14 WOD

6.26.14 WOD

Great turnout tonight for our 1st FREE Injury Prevention Seminar.  A BIG thank you to the Amy and the U of C Lone Tree Health Center for providing this seminar to everyone 100% FREE. 7/4 Don't forget.  The WOD for that day is "Run a 5k"  FIT | PMCF will be closed. "Goals" Six minutes of muscle up practice "Glory" AMRAP 12 of: 6 Ring Dips 9 Burpee Box Jumps (24/20) 12 Dead Lifts (205/135) "Grind" Run 400 meters backwards for time. After tonights great talk about the shoulder, I thought this video would be appropriate.  Enjoy some shoulder love! [youtube height="450" width="900"]https://www.youtube.com/watch?v=gV-sIFg4rcw[/youtube]
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6.25.14 WOD

6.25.14 WOD

There are no 6:00 or 6:30 classes this evening.  Feel free to come work on skills or lift until 6:45.  The FREE Injury Prevention Seminar starts at 7:00 sharp tonight. 7/4 The WOD for all classes is the Lone Tree Liberty Dash.  See you there! "Goals" Hang Snatch 7x1 "Glory" Three 3 minute AMRAP/1 minute Rest of: Row 500 meters Max Pistols in remaining time. Score is total pistols "Grind" 100 Double Unders for time Catching the Snatch is about getting low.  Today's mWOD is a great way to open up the groin so that you can get low in the catch. [youtube height="450" width="900"]https://www.youtube.com/watch?v=HUy-8hkAPHQ/youtube]
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6.24.14 WOD

6.24.14 WOD

Wednesday 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]  Do you feel acute pain during any type of lift or workout?  This is a GREAT way to get informed about helping the body heal itself! Glory "Grace" 30 reps for time Clean and Jerk 135 lbs / 95 lbs Grind Shared burden 1 mile run with ball (20/14). Break up as needed. Want to play a fun game?  It's called the "Death by Chair" game.  Check out the video for specifics... [youtube height="450" width="900"]https://www.youtube.com/watch?v=rCRjf9QKack[/youtube]
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6.23.14 WOD

6.23.14 WOD

Great work today at the Deadlift Seminar.  There were a couple 40+ lb PRs and some serious heavy lifting being done. Wednesday 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]  Do you feel acute pain during any type of lift or workout?  This is a GREAT way to get informed about helping the body heal itself! "Goals" Split Jerk: [email protected] 70% [email protected] 75% [email protected] 90% "Glory" AMRAP 15: 400 m Run 8 Front Squats (115/75) 4 Rope Climb "Grind" Tabata Plank Here's another mWOD dedicated to my fellow Desk Warriors.  Competing for the Desk Jockey cup?  Pay attention to this and your head position. [youtube height="450" width="900"]https://www.youtube.com/watch?v=jRozBCFU_pA[/youtube]
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6.22.14 Hero Sunday

6.22.14 Hero Sunday

It's Deadlift time! Please remember- KidFIT cancelled today because of the Deadlift Seminar. Today 1-5pm-Deadlift Seminar with Jesse Branham! Cost is $40. Do you want a heavier Deadlift?  Do you want to deadlift and have ZERO back pain afterwards? Jesse will teach y0u the technique required to do both. Click here for information. Wednesday 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]  Do you feel acute pain during any type of lift or workout?  This is a GREAT way to get informed about helping the body heal itself! "Glory" Randy: For time: 75# power snatch, 75 reps In honor of Randy Simmons, 51, a 27 year LAPD veteran and..
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6.21.14 WOD

6.21.14 WOD

Two great events coming up. Sunday 1-5pm Deadlift Seminar with Jesse Branham, current American USPA Deadlift record holder for age and weight division. (551 deadlift age40-44/198lb). Cost is $40.  An incredible way to get better at the Deadlift and eliminate pain.  Click here for information. 6/25 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]  Do you feel acute pain during any type of lift or workout?  GREAT way to get informed about helping the body heal itself! "Glory" "Super Helen" For time: Run 1200 meters 63 Kettlebell Swings (1.5/1) 36 Pull Ups Run 800 meters 42 Kettlebell Swings (1.5/1) 24 Pull Ups Run 400 meters 21 Kelttlebell..
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6.20.14 WOD

6.20.14 WOD

Two great events coming up. 6/22 1-5pm Deadlift Seminar with Jesse Branham, current American USPA Deadlift record holder for age and weight division. (551 deadlift age40-44/198lb). Cost is $40.  An incredible way to get better at the Deadlift and eliminate pain.  Click here for information. 6/25 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]  Do you feel acute pain during any type of lift or workout?  GREAT way to get informed about helping the body heal itself! "Goals" Defecit Dead Lift 7x2 The Seven For Time: "The Seven" Seven rounds of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7..
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6.19.14 WOD

6.19.14 WOD

One of my favorite quotes.  Thank you Sarah Barlow for the great quote! KidFIT shirts are going to be ordered soon!  There is a sign up sheet by the clothing.  Sign up to be sure you get the right size. Don't forget about the Deadlift Seminar Sunday from 1-5.  Click here for info. Glory For Time: Row 5k (4988m) Grind Full tabata set of each of the following: Knees to Elbows AbMat Sit Ups Russian Twist Plank Rowing, like running and cycling, is all about technique. Here's a great video by an Olympic Silver Medalist teaching you how to improve technique.  Good luck! [youtube height="450" width="900"]https://www.youtube.com/watch?v=67QkUaJGYGc[/youtube]
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6.18.14 WOD

6.18.14 WOD

KidFIT shirts are going to be ordered soon!  There is a sign up sheet by the clothing.  Sign up to be sure you get the right size. Don't forget about the Deadlift Seminar Sunday from 1-5.  Click here for info. "Goals" Push Press MAX "Glory" 7 Rounds of 2 minute AMRAP, 1 minute rest between, of: 5 Thrusters (95/65) 5 Pull Ups "Grind" 8x250 m Row shared burden followed by 100 AbMat Sit Ups (shared burden as well) What's that I see?!?  Fran-ish fun?!?  Follow this mobility to improve your movement in the Thruster! [youtube height="450" width="900"]https://www.youtube.com/watch?v=1KNZsE0RSzY[/youtube]  
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6.17.14 WOD

6.17.14 WOD

Great job Ben!  3rd day @ FIT | Park Meadows CrossFit! Participated in Friday Night Fights! You aree an inspiration! KidFIT shirts are going to be ordered soon!  There is a sign up sheet by the clothing.  Sign up to be sure you get the right size. Don't forget about the Deadlift Seminar Sunday from 1-5.  Click here for info. "Goals" Death by 10 M, starting at 4 "Glory" "The Big Ten" 10 Rounds for time of: 10 Box Jumps (24) 10 Burpees "Grind" AMRAP 3 of Rope Climb 1 minute rest 800 m Run Unglue your feet!  You've spent a lifetime walking, running, and jumping on them.  What have you done to take care of them?  This is a..
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6.16.14 WOD

6.16.14 WOD

Great job coach KJ at the Cherry Creek Triple Threat today!  I was in awe watching you squat and do muscle ups 10 weeks after giving birth to Auggie.  AMAZING! Coming up Sunday, 1-5pm.  Improve your deadlift and learn to deadlift without pain at our Deadlift Seminar with guest speaker Jesse Branham, American Record holder for the deadlift in his weight & age class (40-44).  Sign up here. Cost is $40. "Goals" Back Squat 5x3 Nasty Girls 3 rounds for time of: 50 Squats, 7 Muscle-ups, 135 pound Hang power cleans, 10 reps. "Grind" 50 Box Jumps for time, then: 30 GHD Sit Ups 30 GHD Back Extensions Why do we love the GHD?  Contrary to popular belief, it is..
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6.16.14 Hero Sunday

6.16.14 Hero Sunday

Congratulation to Rob, Justin, and Alan for finishing in the top 5 today at the Cherry Creek Triple Threat!  It was great to see them working as a team! Today is Hero Sunday.  Come honor our fallen heroes.  Today's hero is: Blake For Time, Four rounds of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate..
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6.15.14 WOD- Road Runner Sports!

6.15.14 WOD- Road Runner Sports!

Great job everyone at the First Friday Night Fights!  25 total athletes, 3 WODs, and tons of great times including some PRs!  Thank you for your support, and thank you Joby for setting everything up! REMINDER -Saturday- All CrossFit classes combined at 9am at Road Runner Sports! There are NO CrossFit Classes at FIT.  The only WOD starts at 9am at Road Runner Sports Park Meadows.  Prizes for the top 3 men and women!  Come check out Denver's largest assortment of CrossFit shoes from Reebok, Inov8, New Balance, Asics, and more.  
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6.13.14 WOD

6.13.14 WOD

REMINDER- All evening classes combined at 6pm for the 1st Inaugural Friday Night Fights!  Fill your cooler with some adult beverages, dress up in your craziest WOD outfit, and come join us at 6pm! Saturday- All CrossFit classes combined at 9am at Road Runner Sports! There are NO CrossFit Classes at FIT.  The only WOD starts at 9am at Road Runner Sports Park Meadows.  Prizes for the top 3 men and women!  Come check out Denver's largest assortment of CrossFit shoes from Reebok, Inov8, New Balance, Asics, and more. WOD- There will be three 5 minute WODs during Friday Night Fights.  Come join us to see what they are.  ANYONE can participate! Today's mobility: Improve your Clean and Jerk! [youtube..
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6.12.14 WOD

6.12.14 WOD

Congrats to Jill for winning the Referral competition in January.  She won a trip to vegas by referring friends to FIT.  Thanks for showing off FIT while you're there! See you back in the gym soon! The fun here begins on Friday!  Be at FIT at 6pm! 6/13- 6pm. Friday Night Fights- In house competition for our members at FIT | Park Meadows CrossFit.  Three 5 Minute WODS.  Bring your best workout outfit (We will judge the winner), bring your cooler (Adult beverages are allowed), and be ready for some action... This is for EVERYONE to participate in! 6/14- 9am. Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going..
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6.11.14 WOD

6.11.14 WOD

Join us for some fun this weekend! 6/13- 6pm. Friday Night Fights- In house competition for our members at FIT | Park Meadows CrossFit.  Three 5 Minute WODS.  Bring your best workout outfit (We will judge the winner), bring your cooler (Adult beverages are allowed), and be ready for some action... This is for EVERYONE to participate in! 6/14- 9am. Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going to be great!  It's FREE, it's fun, and it's going to have a ton of people present.  Did I mention there will be prizes? "Goals" Sumo Deadlift High Pull 5x3 'Glory' 15-9-6-9-15 Deadlift (275/185) Box Jump Burpee (24/20) "Grind" Max..
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6.10.14 WOD

6.10.14 WOD

Two fun events this week! 6/13- 6pm. Friday Night Fights- In house competition for our members at FIT | Park Meadows CrossFit.  Three 5 Minute WODS.  Bring your best workout outfit (We will judge the winner), bring your cooler (Adult beverages are allowed), and be ready for some action... This is for EVERYONE to participate in! 6/14- 9am. Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going to be great!  It's FREE, it's fun, and it's going to have a ton of people present.  Did I mention there will be prizes? "Goals" 15 minutes of Muscle Up Instruction/Practice "Glory" AMRAP 10 of: 10 Kettlebell Clean and Jerks (1.5/1) Bear..
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6.9.14 WOD

6.9.14 WOD

Two fun events this week! 6/13- 6pm. Friday Night Fights- In house competition for our members at FIT | Park Meadows CrossFit.  Three 5 Minute WODS.  Bring your best workout outfit (We will judge the winner), bring your cooler (Adult beverages are allowed), and be ready for some action... This is for EVERYONE to participate in! 6/14- 9am. Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going to be great!  It's FREE, it's fun, and it's going to have a ton of people present.  Did I mention there will be prizes? "Goals" Overhead Squat 7x2 Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten..
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6.8.14 Hero Sunday

6.8.14 Hero Sunday

Yoga is back on the schedule!  Join us Sunday morning! Now through 7/3- KISS Challenge at FIT.  It's not too late to start.  Winner gets a FREE month membership.  Sign up here! 6/13- 6pm. Friday Night Fights- In house competition for our members at FIT | Park Meadows CrossFit.  Three 5 Minute WODS.  Bring your best workout outfit (We will judge the winner), bring your cooler, and be ready for some action... This is for EVERYONE to participate in! 6/14- 9 & 10am. Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going to be great!  It's FREE, it's fun, and it's going to have a ton of people present...
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Weekend Scheduling

Weekend Scheduling

Joby and Sarah are out of town celebrating her birthday weekend, so there will be no KidFIT this Sunday.  It's back to the normal schedule next week.  Wish Sarah a Happy Birthday (it was yesterday) when you see her.  After everything Joby and Sarah do for us, they deserve a great weekend with each other! Yoga is back on tomorrow!  Join us at 7:30am and meet the new Yoga Coach.  I hear that Nathan has achieved inner peace... Olympic Lifting is back on the schedule Monday and Wednesday.  Join us for a little twist on the old Oly program.
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6.7.14 WOD

6.7.14 WOD

Yoga is back on the schedule!  Join us Sunday morning! Now through 7/3- KISS Challenge at FIT.  It's not too late to start.  Winner gets a FREE month membership.  Sign up here! 6/13- 6pm. Friday Night Fights- In house competition for our members at FIT | Park Meadows CrossFit.  Three 5 Minute WODS.  Bring your best workout outfit (We will judge the winner), bring your cooler, and be ready for some action... This is for EVERYONE to participate in! 6/14- 9 & 10am. Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going to be great!  It's FREE, it's fun, and it's going to have a ton of people present...
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6.6.14 WOD

6.6.14 WOD

Now through 7/3- KISS Challenge at FIT.  It's not too late to start.  Winner gets a FREE month membership.  Sign up here! 6/13- 6pm. Friday Night Fights- In house competition for our members at FIT | Park Meadows CrossFit.  Three 5 Minute WODS.  Bring your best workout outfit (We will judge the winner), bring your cooler, and be ready for some action... This is for EVERYONE to participate in! 6/14- 9 & 10am. Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going to be great!  It's FREE, it's fun, and it's going to have a ton of people present.  Did I mention there will be prizes? 6/22 1-5pm Deadlift..
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6.5.14 WOD

6.5.14 WOD

Upcoming Events at F.I.T.| Park Meadows CrossFit: Now through 7/3- KISS Challenge at FIT.  It's not too late to start.  Winner gets a FREE month membership.  Sign up! 6/13- 6pm. Friday Night Fights- In house competition for our members at FIT | Park Meadows CrossFit.  Three 5 Minute WODS.  Bring your best workout outfit (We will judge the winner), bring your cooler, and be ready for some action... This is for EVERYONE to participate in! 6/14- 9 & 10am. Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going to be great!  It's FREE, it's fun, and it's going to have a ton of people present.  Did I mention there..
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6.4.14 WOD

6.4.14 WOD

6/13 Friday Night Fights starts next Friday at 6pm! For our first night, it will be an in house competition for our full member base.  The night will consist of three 5 minute WODs and loads of fun. Bring your cooler, bring something to WOD in, and be ready to cheer.  WODs will be set up so that everyone can participate. 6/14 Next Saturday at Road Runner Sports.  Outside WOD! Prizes for 1st, 2nd, and 3rd place!  Starts at 9am! "Goals" Squat Clean. 5 minute warm up, then complete one rep on the minute every minute for 10 minutes at 80% of 1RM. "Glory" 5 Rounds for time of: 400 meter Run 12 Squat Clean-Thrusters (95/65) 9 Chest to Bar..
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6.3.14 WOD

6.3.14 WOD

The K.I.S.S. Challenge has started at F.I.T. | Park Meadows CrossFit! Winner gets a FREE MONTH MEMBERSHIP!  Click here for details! Get rewarded for Good Habits! This week!  All F.I.T | Park Meadows CrossFit apparel 2 for $40!  Hurry before the size you want is gone! "Goals" Pull Up Practice. Complete no more than 30-40 reps. 'Glory' For Time: 10 Rounds of: 7 Shoulder to Overhead (155/105) 7 Toes to Bar "Grind" Shared burden 10 minute AMRAP of Row for meters. Get mobile to get overhead! [youtube height="450" width="900"]https://www.youtube.com/watch?v=ULj-K0DsjPE[/youtube]
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6.2.14 WOD

6.2.14 WOD

The K.I.S.S. Challenge starts today at F.I.T. | Park Meadows CrossFit. It’s time to dial it in on health and fitness goals, just in time to kick off summer.  We are looking for our members and non-members alike to join us in a 1 month challenge.  This challenge is meant to re-build good habits, as a foundation for more intense challenges to come!  Winner gets a FREE MONTH MEMBERSHIP!  Click here for details! "Goals" Front Squat 5x3, then max reps at 40% of 1RM. Glory' 18 Minute AMRAP of: 80 Double Unders 18 Power Cleans (155/115) 8 Bar Facing Burpees "Grind" 3 Rounds for time of: 30 Air Squats 200 m Run One of the main keys to high rep moderately..
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6.1.14 WOD

6.1.14 WOD

The K.I.S.S. Challenge is coming to F.I.T. | Park Meadows CrossFit. It’s time to dial it in on health and fitness goals, just in time to kick off summer.  We are looking for our members and non-members alike to join us in a 1 month challenge.  This challenge is meant to re-build good habits, as a foundation for more intense challenges to come!  Winner gets a FREE MONTH MEMBERSHIP!  Click here for details! Daniel For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. "Grind"..
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5.31.14 WOD

5.31.14 WOD

The K.I.S.S. Challenge is coming to F.I.T. | Park Meadows CrossFit. It’s time to dial it in on health and fitness goals, just in time to kick off summer.  We are looking for our members and non-members alike to join us in a 1 month challenge.  This challenge is meant to re-build good habits, as a foundation for more intense challenges to come!  Winner gets a FREE MONTH MEMBERSHIP!  Click here for details! Mcghee Rounds in 30 min: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger..
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5.30.14 WOD

5.30.14 WOD

The summer is packed with events at F.I.T. | Park Meadows CrossFit.  June starts us off right with some fun WODs and a small competition, followed by great information for everyone!  Save the dates! Upcoming Events at F.I.T.| Park Meadows CrossFit: 6/13- 6pm. Friday Night Fights- A once per month free competition for gym members & some friends at CrossFit KADA and Highlands Ranch CrossFit.  Details coming soon!  This is for EVERYONE to participate in! 6/14- 9 & 10am. Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going to be great!  It's FREE, it's fun, and it's going to have a ton of people present. 6/22 1-5pm Deadlift..
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5.29.14 WOD

5.29.14 WOD

The summer is packed with events at F.I.T. | Park Meadows CrossFit.  June starts us off right with some fun WODs and a small competition, followed by great information for everyone!  Save the dates! Upcoming Events at F.I.T.| Park Meadows CrossFit: 6/13- 630pm. Friday Night Fights- A once per month free competition for gym members & some friends at CrossFit KADA and Highlands Ranch CrossFit.  Details coming soon!  This is for EVERYONE to participate in! 6/14- 9 & 10am. Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going to be great!  It's FREE, it's fun, and it's going to have a ton of people present. 6/22 1-5pm Deadlift..
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5.28.14 WOD

5.28.14 WOD

The summer is packed with events at F.I.T. | Park Meadows CrossFit.  June starts us off right with some fun WODs and a small competition, followed by great information for everyone!  Save the dates! Upcoming Events at F.I.T.| Park Meadows CrossFit: 6/13- 630pm. Friday Night Fights- A once per month free competition for gym members & some friends at CrossFit KADA and Highlands Ranch CrossFit.  Details coming soon!  This is for EVERYONE to participate in! 6/14- 9 & 10am. Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going to be great!  It's FREE, it's fun, and it's going to have a ton of people present. 6/22 1-5pm Deadlift..
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5.27.14 WOD

5.27.14 WOD

Thank you and congratulations to everyone for participating in our inaugural "Memorial Day Murph".  We had over 70 athletes complete the Hero WOD over two days.  Incredible work and incredible support! Upcoming Events at F.I.T.| Park Meadows CrossFit: 6/13- Friday Night Fights- A once per month free competition for gym members & some friends at CrossFit KADA and Highlands Ranch CrossFit.  Details coming soon! 6/14- Outside WOD at Road Runner sports.  We're moving the WOD outside to the parking lot at Road Runner Sports.  It's going to be great! Stay tuned for more! "Goals" Handstand Walk Practice "Glory" AMRAP 30 of: Row 500 meters 10 Power Cleans (135/95) 20 Tuck Jumps "Grind" 100 Partner Ball Throws Handstand Walking looks so..
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5.26.14 Happy Memorial Day

5.26.14 Happy Memorial Day

It's Memorial Day!  Over 30 people did Murph with us on Sunday.  Today there will also be three classes.  8am, 9am, and 10am.  All F.I.T. and PMCF classes will be doing the WOD "Murph" in honor of Mike Murphy who died serving our country.  These will be the only classes we offer today.  The gym will be closed after the 10am WOD.  If you haven't already done Murph, come this morning. Come participate in this grueling WOD, give a little to a good cause, and enjoy the camaraderie that an event like this creates. Here is his story: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding..
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5.25.14 WOD- “Murph”

5.25.14 WOD- “Murph”

It's Memorial Weekend!  We've been talking about Murph for a few weeks.  Sunday and Monday, all F.I.T. and PMCF classes will be doing the WOD "Murph" in honor of Mike Murphy who died serving our country.  This same weekend, CrossFit gyms around the country will be doing the same WOD in honor of our fallen heros.  We are excited to participate in one of CrossFits great traditions. Schedule for both days will be 8am, 9am, and 10am. (KidF.I.T classes will still be open on Sunday). We recommend doing this WOD either day and using the other as a much needed rest day. Come participate in this grueling WOD, give a little to a good cause, and enjoy the camaraderie that..
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5.24.14 WOD

5.24.14 WOD

F.I.T.  "F"ing Intense Training.  No matter which way you get it, it's going to be intense.  I just don't want to be on the receiving end of those punches! Memorial Day Murph is almost here.  This Sunday and Monday, 8am, 9am, and 10am.  These are the ONLY classes these days.   Sign up here if you want to donate and get a T-shirt, otherwise reserve just like any other class (Donation NOT required). Come have fun, celebrate heroes and enjoy your friends at the gym. We've changed the format of our CrossFit Technique classes |On Ramp Program.  The CrossFit On Ramp Program is a 3 hour introduction to CrossFit fundamentals.  The 3 hours are broken up into 3 days - Monday, Tuesday, and Thursday..
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5.23.14 WOD

5.23.14 WOD

CrossFit Bromance? Memorial Day Murph is this coming Sunday and Monday, 8am, 9am, and 10am.  These are the ONLY classes these days.   Sign up here if you want to donate and get a T-shirt, otherwise reserve just like any other class. Come have fun, celebrate heroes and enjoy your friends at the gym. We've changed the format of our CrossFit Technique classes |On Ramp Program.  The CrossFit On Ramp Program is a 3 hour introduction to CrossFit fundamentals.  The 3 hours are broken up into 3 days - Monday, Tuesday, and Thursday nights at 7pm.  Each Monday a new On Ramp class starts with each class "graduating" on Thursday.  In addition, we will be operating a 3 hour "On Ramp Weekend Program"..
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5.22.14 WOD

5.22.14 WOD

Stephanie got her first Ring Muscle Up today!!!  Contratulations Stephanie! Memorial Day Murph is this coming Sunday and Monday, 8am, 9am, and 10am.  These are the ONLY classes these days.   Sign up here if you want to donate and get a T-shirt, otherwise reserve just like any other class. Come have fun, celebrate heroes and enjoy your friends at the gym. We've changed the format of our CrossFit Technique classes |On Ramp Program.  The CrossFit On Ramp Program is a 3 hour introduction to CrossFit fundamentals.  The 3 hours are broken up into 3 days - Monday, Tuesday, and Thursday nights at 7pm.  Each Monday a new On Ramp class starts with each class "graduating" on Thursday.  In addition, we will be..
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5.21.14 WOD

5.21.14 WOD

Cows?!? Why would we post cows on our site?  For your health of course!  F.I.T. | Park Meadows CrossFit has partnered with 3T Ranch to give you the ability to buy Grass Fed Beef & Naturally Raised Pork straight from a ranch that is 20 minutes from the gym at a HUGE discount from what it costs from the grocery store.  For more information and to contact Scott and Katie at 3T Ranch, click here.  You can do research as to why you and your family should be eating grass fed beef there as well.  Tell them we sent you, and they will take great care of you.  It's almost impossible to find it for less, and impossible to find..
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5.20.14 WOD

5.20.14 WOD

Caption Contest! "Goals" 1 Mile Run Lynne 5 rounds for max reps. Bodyweight bench press (e.g., same amount on bar as you weigh) Pullups "Grind" Partner Work: 7 rounds of 150 m Row while partner holds plank. It's not often you see Bench Press in a WOD in CrossFit.  There are many technical points in achieving a great Bench.  This video focuses on global extension through the spine so that it is extended (arched) as a unit making the whole system better.  Ironically, this also applies to Pull Ups... Imagine that... [youtube height="450" width="900"]https://www.youtube.com/watch?v=GSBuxSTK0Rs[/youtube]
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5.19.14 WOD

5.19.14 WOD

It looks like the weather is nice enough to WOD outside.  Wonder what that means?!?! Memorial Day Murph is coming 5/25 and 5/26.  Sign up here. Get a T-shirt.  Have fun.  Celebrate Heroes. Enjoy your friends at the gym. We've changed the format of our CrossFit Technique classes |On Ramp Program.  The CrossFit On Ramp Program is a 3 hour introduction to CrossFit fundamentals.  The 3 hours are broken up into 3 days - Monday, Tuesday, and Thursday nights at 7pm.  Each Monday a new On Ramp class starts with each class "graduating" on Thursday.  In addition, we will be operating a 3 hour "On Ramp Weekend Program" one Weekend day per month for 3 straight hours.  Anyone wanting to try CrossFit..
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5.18.14 Hero Sunday

5.18.14 Hero Sunday

Looking Strong Alan!  Memorial Day Murph is coming 5/25 and 5/26.  Sign up here. Get a T-shirt.  Have fun.  Celebrate Heroes. Enjoy your friends at the gym. Its Hero Sunday today at F.I.T. | Park Meadows CrossFit. Today we give respect to those who gave their lives in service of our country.  On Sundays we pay our respects to those brave men and women by completing a WOD dedicated to them.  It's an excuse to push harder, never give up, and be thankful for the lives we have.  Today's hero is: Tyler For Time: Five rounds: 7 Muscle-ups 21 reps 95 pound Sumo-deadlift high-pull 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents..
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5.17.14 WOD

5.17.14 WOD

Memorial Day Murph is coming 5/25 and 5/26.  Sign up here. Get a T-shirt.  Have fun.  Celebrate Heroes. Enjoy your friends at the gym. "Glory" "My Pet Rock" Partner WOD- one person works at a time, while the other holds the "pet rock"- a kettlebell that can NEVER touch the ground or you start the WOD over! (and yes, the rock goes on the run with you...get creative!) Row 500 meters 50 Overhead Squats (115/75) Run 200 meters 50 Box Jumps (24/20) Row 500 meters 50 Pull Ups Run 200 meters 50 Dead Lifts (135/95) Row 500 meters 50 Burpees Run 400 meters "Grind" 100 Weighted Sit Ups for time (10/5 # Plate) *Use AbMat! Overhead squats & Shoulder Mobility.  Two of..
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5.16.14 WOD

5.16.14 WOD

Where's your Tutu?  You could have one too if you were up for a 5am WOD... Just sayin... Memorial Day Murph is coming 5/25 and 5/26.  Sign up here. Get a T-shirt.  Have fun.  Celebrate Heroes. Enjoy your friends at the gym. "Goals" Dead Lift 5x3 "Glory" In 10 minutes, run 1 mile, then in remaining time, complete as many Dead Lifts as possible (225/155). "Grind" 30 Handstand Push Ups for time 60 second Rest 30 Wall Balls for time 60 second Rest 30 Burpees for time *Post total time, including rest Running.  Either you love it or you hate it.  What's the difference?  Often times it's pain.  Knee pain, shin splints, etc.  Pose running is really just anatomically correct running...
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5.15.14 WOD

5.15.14 WOD

On Memorial Day Weekend, we will be holding a special workout called "Murph" in honor of Mike Murphy who died serving our country.  We are excited to participate in one of CrossFits great traditions.  On both Sunday May 25th, and Monday May 26th, all F.I.T. and PMCF classes will be doing the CrossFit Hero WOD "Muph".  Schedule for both days will be 8am, 9am, and 10am. We recommend doing this WOD either day and using the other as a much needed rest day. As part of this tradition, we will be selling "F.I.T. | PMCF Murph" T-shirts for $20.  Orders are due tomorrow!  Please sign up so that we can order shirts!  We will order extra shirts, but please put..
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5.14.14 WOD

5.14.14 WOD

I counted 5 people who got their rope climb for the first time today... And that was only at 5pm!  How many other people got their first rope climb today? "Goals" Split Jerk 5-5-3-3-3 "Glory" Row 2000 meters 30 second Rest Row 1500 meters 60 second Rest Row 1000 meters 90 second Rest Row 500 meters *Post total time, including rest. "Grind" 400 m Lunge for time Here are a few rowing tips for a former Silver Medalist.  Note the rower setting, cyclical rhythm and smooth delivery of power.  Today's a great day to get better at rowing! [youtube height="HEIGHT" 450="900"]https://www.youtube.com/watch?v=67QkUaJGYGc[/youtube]
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5.13.14 WOD

5.13.14 WOD

Memorial Day Murph 5/25 & 5/26.  8, 9, and 10am. Sign up here, buy a T-shirt, come join the fun. Rope Climbs have finally come to F.I.T. | Park Meadows CrossFit.  Bring long socks today.  You're going to want them! "Goals" Rope climb instruction. "Glory" AMRAP 15 of: 18 Slamball (30/20) 3 Rope Climbs 10 Box Jumps (24/20) "Grind" Partner work L-Sit hold while partner completes 12 kettlebell swings (1.5/1). Complete 7 rounds with as little break time as possible. Here's a great video on how to climb a rope.  Thank coach Joby for finding this video.  With a little practice, the first is the way to go. [youtube height="450" width="900"]https://www.youtube.com/watch?v=AD0uO7JGdZU&app=desktop[/youtube]
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5.12.14 WOD

5.12.14 WOD

Packed house for DT today!  We have some surprises in store for you this week.  Come enjoy the fun! "Goals" Back Squat 5x3 "Glory" For time: Run 800 10 Thrusters (95/65) 20 AbMat Sit Ups Run 600 15 Thrusters (95/65) 20 AbMat Sit Ups Run 400 20 Thrusters (95/65) 20 AbMat Sit Ups Run 200 25 Thrusters (95/65) 20 AbMat Sit Ups "Grind" 3M AMRAP 3 30 Double Unders/ 5 Burpees Here are some good tips for the massive Thruster WOD you're looking at today.  Focus on your Thruster form to get through the workout.  When you form fails, your energy gets leeched away. [youtube height="450" width="900"]https://www.youtube.com/watch?v=QB6iw4y8pgw[/youtube]
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5.11.14 Hero Sunday

5.11.14 Hero Sunday

Its Hero Sunday today at F.I.T. | Park Meadows CrossFit. What a perfect day to talk about Memorial day Murph. On Memorial Day Weekend, we will be holding a special workout called "Murph" in honor of Mike Murphy who died serving our country.  We are excited to participate in one of CrossFits great traditions.  On both Sunday May 25th, and Monday May 26th, all F.I.T. and PMCF classes will be doing the CrossFit Hero WOD "Muph".  Schedule for both days will be 8am, 9am, and 10am. We recommend doing this WOD either day and using the other as a much needed rest day. As part of this tradition, we will be selling "F.I.T. | PMCF Murph" T-shirts for $20.  We..
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5.10.14 WOD

5.10.14 WOD

It's CrossFit Regionals time.  Good luck to all of our friends competing in regionals.  This pic is of a friend of mine, Leo.  Army Ranger Medic, Pro level Triathlete and coach, and badass CrossFitter.  Here's to my friend, and the few others who like him who can squat over 400 lbs while still being able to run a 17 minute 5k.  Good luck friends! "Glory" Shared Burden Running 300 Shared Burden, for time: 50 Pull Ups Run 200 (athletes run 200 m together every time) 100 Dead Lifts (135/95) Run 200 100 Push Ups Run 200 100 Box Jumps (24") Run 200 100 Floor Wipers (135/95) Run 200 100 One Arm KB Clean and Jerks (1) Run 200 50 Pull..
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5.9.14 WOD

5.9.14 WOD

For those of you who didn't know, it was coach Kelsey's birthday yesterday.  We hope you had a great day, and didn't have to use that Kickboxing technique on anyone.  Has the intensity picked up a bit?  Hopefully you are enjoying the adjustment to the programming.  It's been great to see the look on everyone  as they're going through each day. "Goals" 8 minute Bear Complex Review. "Glory" "The Griz" 5 Rounds for time of: 800 m Run 3 Bear Complex (135/95) "Grind" Max Unbroken Set of: Pull Ups I love this video about Pull Up mechanics.  The difference between 20 and 50 Pull Ups is often times not strength.  It's mechanics.  Carefully study Pull Up mechanics and you will..
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5.8.14 WOD

5.8.14 WOD

Nice Headstand Christina!  Someone is getting FIT! Come visit Yoga classes 5 days per week at F.I.T. It's the perfect way to R&R after your F.I.T. or CrossFit WOD. "Goals" 10 minutes of box jump practice. Start at veery short heights (like eight inches or less) and practice good technique- landing with hips as open as possible, not bottoming out in the landing, keeping chest high, eyes forward, resting on top, rebounding off of ground, etc. Gradually build up to higher heights, working for a total of ten minutes. "Glory" "Annie": 50-40-30-20-10, for time, of: Double Unders Sit Ups REST 2 MINUTES 50 Burpees for time "Grind" 8x250 m Row with a partner Today is all about Double Unders.  Based upon..
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5.7.14 WOD

5.7.14 WOD

Is that Nathan, laying down on the job?!?!  He loves his Mud Bath. We also got the pleasure of "helping" Nathan count out 30 burpees!  Aren't you sorry you missed it? "Goals" 7 sets of 1 Snatch Balance followed immediately by 2 Overhead Squats "Glory" 5 Rounds for time of: Burpee Broad Jump the length of the pull up rig down and back 21 Overhead Squats (95/65) 400 meter Run "Grind" 5 Rounds of 40 second plank, 20 second rest Do you ride the desk during the day?  Desk jockey?  Executive athlete?  If this is you, chances are likely that your hips could use a bit of mobility.  Lack of hip mobility makes Overhead squats miserable.  Here are a couple..
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5.6.14 WOD

5.6.14 WOD

Yes, That's a Smiley Face...  Mud, Sun, Friends, overcoming a little adversity, and a beer to finish the race with.  That is what I call perfection!  Don't miss out on the Tough Mudder in September!  Want to do any other races?  Let us know! "Goals" 10 minutes of Handstand Push Up Skill Work- whether it is just holding a handstand on the wall, working negatives, limited range of motion, practicing stricts, kipping, etc., just work for ten minutes. "Glory" AMRAP 12 of: 500 m Row 12 Push Press (115/75) 12 Toes to Bar "Grind" 8x200 m Run with a partner. What does your back look like when you row?  Is there a possibility that you're rounding your back?  Just like..
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5.5.14 WOD

5.5.14 WOD

Great job Team F.I.T. at the Spartan Race today.  Ask someone how it went when you see them in class.  A-M-A-Z-I-N-G!!!  One of my highlights was Jamie tackling her fear of heights on the 2 story tall cargo net cross.  NICE WORK!!! We've just exited a month of sprints & mobility.  We still need to work on the 100% effort for 2-5 minutes, but it was a great month of sprinting for everyone.  You have improved SO MUCH at putting in max effort.  Nice job Park Meadows CrossFit.  Starting this week you will see programming that is much tougher.  The WODs get longer, the Strength gets heavier, and the grinds get tougher.  Now that you've had a chance to work..
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5.4.14 WOD

5.4.14 WOD

Its Hero Sunday today at F.I.T. | Park Meadows CrossFit. Today we give respect to those who gave their lives in service of our country.  On Sundays we pay our respects to those brave men and women by completing a WOD dedicated to them.  It's an excuse to push harder, never give up, and be thankful for the lives we have.  Today's hero is: Wood For Time,5 Rounds of: Run 400 meters 10 Burpee box jumps, 24" box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan,..
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5.3.14 WOD

5.3.14 WOD

Here comes the fun.  Hopefully you noticed the 4 new GHDs sitting in the gym.  It's time to make use of them.  These machines are great for core work.  You're going to see them in workouts going forward.  Enjoy!  Glute Ham Developer or Glute Ham Destroyer... You tell me Filthy Fifty For time: 50 Box jumps 24/20 50 Jumping pull-ups 50 Kettlebell swings 35/24 Walking Lunge 50 steps 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall ball shots 20/14 50 Burpees 50 Double unders I love the Filthy Fifty.  There are only 500 Reps in the Filthy Fifty.  It's a classic example of why you want to have your Quads/Psoas & your Ankles mobile.  Hopefully by now you're..
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5.2.14 WOD

5.2.14 WOD

F.I.T. Is it that tough? Based upon the expressions, I would say yes!  Come get your sweat on! "Goals" 10M EMOM Perform 1 Set of: 1 High Hang Snatch 1 Hang Snatch 1 Snatch 1 Overhead Squat Increase weight every minute IF technique is perfect "Glory" 15M AMRAP 5 OHS 115/80 15 Games Push ups 100M Sprint "Grind" 8 Minutes 2 Rounds 1 Min Foam Roll Each Quad 1 Min Couch/Ninja Stretch each leg Is it your shoulders?  Here's a quick test to see if your bottom position in the Overhead Squat is limited by shoulder mobility or hip mobility.  If mobility is limiting your movement, strength will not fix the problem.  Only mobilizing the position will fix the problem...
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How to avoid Ripping your hands in CrossFit

How to avoid Ripping your hands in CrossFit

After 4 years of CrossFit, I am reminded of some of the lessons I learned along the way.  My favorite lesson has always been... How to not rip your hands in CrossFit.  Here is the bullet point version along with the supporting articles. I hope this helps :) Unless you're in a competition, avoid a rip at all costs. If you're doing more than 50 Pull Ups, Toes 2 Bar, or Kneeds to Elbows you should tape your hands or wear gloves.  The longer you CrossFit, the more you can do without a rip.  More than 20 straight of anything will rip hands in the beginning without proper care and grip. Don't tape the bars.  The tape gets sweaty, sticky,..
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5.1.14 WOD

5.1.14 WOD

Is that the pain face I see?!?  You need more Lacrosse Ball in your testy bits... "Goals" 8 Min Cap Kipping & Butterfly Pull Up Technique Fran For Time 21-15-9 of: Thruster (95/65) Pull Ups ***at 12 Minutes*** 8M AMRAP 50 DUs 25 K2E 40 DUs 20 K2E 30 DUs 15 K2E 20 DUs 10 K2E 10 DUs 5 K2E "Grind" Calf Mobility We've been prepping for Fran now for the last couple weeks.  There are many ways to get faster at Fran.  Besides the Butterfly, the Thruster is an easy place to lose a lot of energy.  Here is a way to improve your thruster.  Vertical spine and a tight rack is the key. [youtube height="450" width="900"]https://www.youtube.com/watch?v=1KNZsE0RSzY[/youtube]
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4.30.14 WOD

4.30.14 WOD

FIT girls can squat!  Nice Squat Jessica! "Goals" What's the heaviest Turkish Get Up you can do? 15M to find your MAX Turkish Get Up "Glory" 10,9,8,7,6,5,4,3,2,1 KBS 53/35 Burpees 1 Turkish Get Up each arm in between rounds 53/35 "Grind" Technique Handstand Positions and Handstand Walks The Turkish Get Up is a great movement, if you have the shoulder mobility for it.  Here's a great video on the Turkish Get Up.  Your question today?  Based upon the Shoulder Mobility we've seen so far.  How would you mobilize your shoulder so that you could effectively carry the weight? [youtube height="450" width="900"]https://www.youtube.com/watch?v=GdAXt7YyGe0[/youtube]
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4.29.14 WOD

4.29.14 WOD

What's that I see?!?  A little Fight Gone Bad action?!?  Nice work on Saturday!  "Goals" Clean 5,5,3,3,1,1,1 "Glory" 8-5-2 Clean & Jerk 155/110 Muscle Ups "Grind" Muscle Up Practice or 4-3-2-1 HSPU Muscle Ups Want a better Muscle Up? How do you get there?  Mobility!  It's always about mobility!  Mobility is limiting your movements if you're like the rest of us...  We're all in the same boat.  Do what Kelly Starrett does, but don't do the 1 arm Ring wave... [youtube height="450" width="900"]https://www.youtube.com/watch?v=pl-bGCY5ARU[/youtube]
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4.28.14 WOD

4.28.14 WOD

3 days left on our membership sale.  Prices go up 5/1.  Once they go up, they will never be this low again.  Lock in your low rate now before it's too late. "Goals" Back Squat 5-5-5-5-5 Technique must be perfect for the full set before moving up in weight (including full depth) "Glory" Partner WOD 3 Rounds Farmers Carry- 1 Lap around gym 53/35 (1 KB in each hand) ME Toes 2 Bar Row 2oom ME Back Squat 135/95 Partner 1 does Farmer's Carry while partner 2 does ME T2B. Switch after lap. THEN- Partner 1 Row 200M while Partner 2 does ME Back Squats. Switch at 200m. Repeat for 3 rounds. "Grind" 4M Lacrosse Ball Glutes Very little affects..
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4.27.14 WOD

4.27.14 WOD

Packed house today!  Great job today on Fight Gone Bad.  A special Congratulations to David Missal on doing 5 rounds! Its Hero Sunday today at F.I.T. | Park Meadows CrossFit. Today we give respect to those who gave their lives in service of our country.  On Sundays we pay our respects to those brave men and women by completing a WOD dedicated to them.  It's an excuse to push harder, never give up, and be thankful for the lives we have.  Today's hero is: DT For Time: Five rounds of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on..
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4.26.14 WOD

4.26.14 WOD

Come enjoy a surprise at 8am and 10am this morning.  We have something VERY rare in store for you.  The WOD is going to be fun too! Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: Wall-ball: 20/14 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75/55 pounds (Reps) Box Jump: 20/14" box (Reps) Push-press: 75/55 pounds (Reps) Row: calories (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the..
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4.25.14 WOD

4.25.14 WOD

I love CrossFit because it's all about community.  It's always nice to get a great workout.  It's even better when you can share it with friends.  You are building an incredible community here at F.I.T., and it's been fun to watch.  What's the next community event?  SPARTA!!!!!  Join us for the Spartan Race! "Goals" Thrusters 5,5,3,3,3 Increase weight each set "Glory" 16 Min Odd Rounds 7 Thrusters 115/80 Even Rounds 7 Pull Ups Choose a Thruster weight you can do 7 straight Thrusters at "Grind" 4 Minutes 1 Min Foam Roll Each Quad 1 Min Couch/Ninja Stretch each leg Today is similar to Fran.  It's the movement combination that hurts every single time.  Preparing for Fran can be one of..
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4.24.14 WOD

4.24.14 WOD

More PR's at the Pow3r of Three comp!?! Keith matched his 215# Snatch, Sean hit a 405# Deadlift, and Matt Hang Power Cleaned 185#!  It's great seeing PR's all over the place!  I apologize for the blurry pic.  It was the best of what we had! "Goals" 10 Minutes to find a Max Height Box Jump "Glory" 5 Rounds 5 Deadlifts 315/215 10 Box Jumps 30/24 15 Burpees *Deadlift Weight capped at your max 5RM that you can "touch and go" with perfect form. "Grind" 2 Rounds 1 Min Scorpion Stretch each side 1 Min Calf Foam Rolling each side 1Min Calf Stretch each side I posted this video before, but I think it's important to revisit when we're looking..
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4.23.14 WOD

4.23.14 WOD

It's hard to believe it's been 6 months!  We've grown from our humble beginnings to 200 members.  Thank you everyone for your support and help as we've grown.  More fun things to come! "Goals" Snatch Balance 5,5,3,3,3 "Glory" 3 rounds 7 Snatch 135/95 9 V-Ups 11 KBS 70/53 "Focus on catching the Snatch Low" "Grind" Kipping Practice Pull Ups, Toes 2 Bar, Knees 2 Elbows Snatch prep!  Get ready to catch at the bottom of your snatch! [youtube height="450" width="900"]https://www.youtube.com/watch?v=HgEgIGE2ZI8[/youtube]
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4.22.14 WOD

4.22.14 WOD

KidFIT is in full swing!  If you've wanted to get your kids moving in a FIT program, now's the chance.  Look at those cleans! "Goals" 10M Cap HSPU Technique Focus on not overextending "Glory" 7M AMRAP ME Strict HSPU 15 Hollow Rocks 1M Rest 7M AMRAP 5 Strict HSPU 15 Sit Ups 55 Double Unders "Grind" 7M EMOM ME Unbroken Double Unders When you fail, but not before 30s, L-Sit until reset. The Handstand Push up can be one of the harder movements we use in CrossFit.  There are some secrets to a good Handstand Push up.  The main one?  Solid core in a neutral spine position.  Over Extension makes us work much harder and can make the movement impossible...
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4.21.14 WOD

4.21.14 WOD

9 Unbroken Pull Ups at the Pow3r of Three Comp.  Congrats Devon on the HUGE PR! Sprinting. CrossFit is all about the sprint. Why?!? It develops muscle, burns fat, and makes you fast. Want to get faster at a 5k? Try sprinting more. Want to go faster in a CrossFit workout? Try sprinting more. Want to lose weight?  Try sprinting more. Want to get stronger? Try Sprinting more. CrossFit by definition is "Constantly Varied, High Intensity, Functional Movements."  Put simply, do whatever we're doing at your highest possible output until form begins to fail.  Then slow down, correct form, and keep pushing with whatever is left. When we hear the "3,2,1, GO!" , we begin the sprint each and every..
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4.20.14 WOD

4.20.14 WOD

Great job Hannah, Devon, Andrea, Keith, Matt, & Sean at the Power of 3 competition in Boulder!  SO many PR's set today!  I'm hoping to compile a list. Here's Andrea crushing the 24" Box Jumps, Devon with a 70# Atlas stone on her shoulder, and Hannah killing the Double Unders.  It was amazing to watch all of you at the comp!  Which comp is next? Today is CrossFit Hero Sunday here at F.I.T/PMCF.  It's always important to give respect to those who give their lives in service of our country.  On Sundays we pay our respects to those brave men and women by completing a WOD dedicated to them.  It's an excuse to push harder, never give up, and be thankful..
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4.19.14 WOD

4.19.14 WOD

Nice Rack Danielle!  No sicko! Get your mind out of the gutter!  Nice Front Rack position Danielle!  It turns out that F.I.T people do know how to do a Clean! "Goals" 2 Minutes of Max Effort of: Burpees "Glory" 5 Stations/Team of 5 1 person at each station Rotate as the runner finishes the run. If no one is running, rotate at 1:15 3 Rounds 400m run Box Jumps 24/20 OH Plate Lunge 45/25 Ring Row Slam Ball 30/20 Rest1 Min rest in between rounds "Grind" 8 Minutes 2 Rounds 1 Min Foam Roll Each Quad 1 Min Couch/Ninja Stretch each leg Unglue those sticks!  Running & Box jumps feel great on your calves.  Here's a way to unglue those..
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4.18.14 WOD

4.18.14 WOD

That clean was so easy, you're not even breaking a sweat!  Great Job Meredith! "Goals" EMOM 10 Minutes 1 Clean & Jerk 5 Burpees Increase weight 10lbs per round until failure "Glory" 4 Min AMRAP 2-4-6-8-10... Clean 185/125 Burpee 1M Rest 4 Min AMRAP 2-4-6-8-10... Clean & Jerk 185/125 Burpee "Grind" Spend as much time as possible in a: Free Standing Handstand Wouldn't it be nice to be mobile and ready for a lot of Clean & Jerks?  As chance may have it, we have a set of Mobility exercises to open up your Overhead Position and Catching position.  Are you making the pain face?!? [youtube height="450" width="900"]https://www.youtube.com/watch?v=ULj-K0DsjPE[/youtube]
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4.17.14 WOD

4.17.14 WOD

Look at that Championship Yell!!  Way to go Matt! "Goals" 10M Cap Squat Therapy Round 2 Ankle Mobility 10x Wall Squats "Glory" 1000m Row 50 Sit Ups ME Unbroken PERFECT Push Ups 40 Sit Ups ME Unbroken PERFECT Push ups 30 Sit Ups ME Unbroken PERFECT Push ups 20 Sit Ups ME Unbroken PERFECT Push ups 10 Sit ups ME Unbroken PERFECT Push ups 500m Row "Grind" 7 Minutes total 3 Minutes Gut Smash 4 Minutes Peck Smash A Lot of squats, some rowing, and some abs... It's time for some gut smashing work.  Do this correctly to open up your psoas and help recover from an overly hard day working your abs.  When you finish with that?  Hammer those..
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4.16.14 WOD

4.16.14 WOD

Check out that great starting position!  Nice Work Rob! "Goals" Squat Therapy 2 Rounds 10 Wall Squats 1M Banded Ankle Mobility Each Ankle "Glory" 42 Wall Balls 20/14 21 Pull Ups 30 Wall Balls 20/14 15 Pull Ups 18 Wall Balls 20/14 9 Pull Ups "Grind" 4 Rounds 30s Downward Facing Dog 30s Upward Facing Dog I had an email yesterday asking about programming philosophy.  Our general philosophy is to put you at a sprinting pace for 80% of our workouts and to sprinkle in some longer workouts.  For this workout as an example, I want you to sprint at a 100% pace.  Not 50%, not 85%, 100% from second number 1.  No planning.  No thinking-"I'll split the wallballs up..
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4.15.14 WOD

4.15.14 WOD

PR's were set everywhere this weekend.  Nice Clean Julie! "Goals" Deadlift 5,5,3,3,1,1,1 "Glory" 8 Min AMRAP 7 HSPU 14 SDLHP 115/80 21 KB Swings 53/35 "Grind" 6 Minutes Shoulder Mobility 2 Min Bands each shoulder 1 Min Lacrosse Ball Each shoulder Positioning, positioning, positioning.  Everything we do is about positioning.  Last week we talked about protecting the Lumbar Spine during a deadlift.  This week we talk about hip positioning.  The hip capsule is the source of a lot of our mobility problems.  Here's a great way to open up your hip capsule: [youtube height="450" width="900"]https://www.youtube.com/watch?v=HomJymq0VZE[/youtube]
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4.14.14 WOD

4.14.14 WOD

Congratulations to Tim and Matt, taking 1st and 2nd place at The Festivus Games in the Men's Intermediate division on Saturday.  As mainly a F.I.T. athlete, would you believe that before 3 weeks ago, Tim had never done a clean?!?  That made his 225lb PR even more impressive.  Nice Work Tim! "Goals" Overhead Squat 5,5,3,3,1,1,1 "Glory" 10 Min Cap 4 Rounds 5 Snatch (FULL) 155/105 10 Toes 2 Bar In time remaining ME Double Unders "Grind" EMOM 5 Minutes ME Hanging L Sit Once you drop- ME Double Unders until the minute ends. Score time spent in L Sit Would you believe that Toes 2 Bar is just like everything else in CrossFit... It gets easier with good technique?  The..
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4.13.14 Hero Sunday

4.13.14 Hero Sunday

Congratulations to all of the athletes who competed in yesterdays Festivus Games here at F.I.T.  Thank you to all of our judges, volunteers, coaches, and athletes for everything you do.  Without you, there would be no F.I.T.  Nathan and I are grateful for everything you did and everything you do. Come join us for Hero Sunday.  Where we honor those who have fallen through sweat and pain.  Today's Hero is: "Gator" For Time, Eight rounds of 185 pound Front squat, 5 reps 26 Ring push-ups U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan...
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4.12.14 WOD

4.12.14 WOD

Alan just recently got his 1st Muscle up.  Watch him nail 3 in a row!  Nice Work Alan!!! You've all had a hard week, and your muscles have earned some rest.  Eat a great breakfast and give your lungs a workout today cheering on your friends at "The Festivus Games" right here at F.I.T. 1st Heat starts at 9am.   The day should end around 4:15. How does your neck and back feel when you wake up in the morning?  Are they stiff?  Do you have to stretch to alleviate the pain?  Kelly Starrett gives us some tips on sleeping position with a bonus "Private" stretch... Enjoy ;) [youtube height="500" width="900"]https://www.youtube.com/watch?v=xnlDTyMRRGg[/youtube]
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4.11.14 WOD

4.11.14 WOD

"Goals" 10M Cap FSHS Technique & Practice Active Shoulder Hollow Body "Glory" Run 5k Row 2k "Grind" Ankle, Calf, and Lower Back Mobility Where do you go for information on how to improve technique in your lifts, movements, and stretches?  The CrossFit Journal is one of the best exercise resources in the world.  It is FILLED with information about how to improve your olympic lifts, gymnastic movements, running technique, motivation, and more.  The first year is FREE.  For today, I would recommend subscribing to the first year...FREE.  Click here for info.  Next, look up Dr. Romanov and Pose Running Technique on the CrossFit Journal.  He will help you to: Run easier and faster than you have before Use less energy..
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4.10.14 WOD

4.10.14 WOD

"Goals" EMOM 8 Minutes 3 Cleans (Full Squat) 2 Jerks Increase weight each minute until failure. "Glory" 3 Rounds 9 Power Cleans 185/125 6 Back Squats 185/125 3 Jerks 185/125 "Grind" 4-3-2-1 HSPU Muscle Ups Getting into a solid Front Rack position can be difficult.  We hear people complain about wrist flexibility and arm flexibility frequently.  How do you improve your Front Rack Position?  How do you increase the wrist and arm flexibility?  This mobility WOD was designed to do just that.  Enjoy. [youtube height="500" width="900"]https://www.youtube.com/watch?v=Un1PDhrU3h0[/youtube]
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4.9.14 WOD

4.9.14 WOD

"Goals" Squat Therapy! "Glory" Benchmark- Cindy 20 Minute AMRAP of: 5 Pull Ups 10 Push Ups 15 Squats "Grind" 8 Minutes 2 Rounds 1 Min Foam Roll Each Quad Where are your feet when you squat? This is one of my favorite topics because fixing foot position helps EVERYTHING in your squat. Kelly Starrett teaches us why foot positioning is important. [youtube height="500" width="900"]https://www.youtube.com/watch?v=inKpTU_TFrU[/youtube]
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4.8.14 WOD

4.8.14 WOD

KidFIT has started!  Visit the schedule for times.  We're keeping class sizes small, so hurry before they fill up! "Goals" Strict Press 5,5,3,3,1,1,1 "Glory" 200 Double unders 100 Abmat SitUps 50 Push Press 115/85 "Grind" 2 Rounds 1 Min ME Hollow Rocks 1 Min ME Supermans How is your overhead positioning?  Can you extend your arms straight above with active shoulders and have your ears lined up with your arms directly vertical?  Our friend Kelly Starrett gives us some tips on how to improve Overhead Mechanics. [youtube height="500" width="900"]https://www.youtube.com/watch?v=hzozw2Aso3M[/youtube]
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4.7.14 WOD

4.7.14 WOD

Nice job on those Back Squat PR's!   "Goals" 15 Min Cap Overhead Squat 3-3-3-3-3   "Glory" Nancy 5 Rounds for Time: 400m Run 15 OHS 95/65   "Grind" 4 Minutes 1 Min Foam Roll Each Quad 1 Min Couch/Ninja Stretch each leg What does your Overhead Squat position look like?  Where are your feet?  Are your hips tight?  Kelly Starrett gives us a few mobility exercises to help you get into the Overhead squat. ***Notice the foot position and knee position in his video?  Keep your feet pointing straight ahead of you in order to help load the correct muscles*** [youtube height="500" width="900"]https://www.youtube.com/watch?v=HgEgIGE2ZI8[/youtube]
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4.6.14 WOD

4.6.14 WOD

30M AMRAP 5 Deadlifts 275/185 13 Push-ups 9 Box jumps 24/20 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary. Do Deadlifts make your lower back sore?!? Load the Deadlift correctly in order to help!  Many people over extend in order to "keep a flat back".  If you load properly, you protect the spine in order to..
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4.5.14 WOD

4.5.14 WOD

"Goals" F.I.T. Performance Benchmark 400m Run "Glory" 10 Rounds 10 Pull Ups 10 Front Squats 115/75 100m Sprint "Grind" Couch/Ninja Stretch 2 Minutes per leg 1 minute-upright 1 minute- lay as flat as you can
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4.4.14 WOD

4.4.14 WOD

"Goals" 8 Min Cap Front Lever Technique/Progressions "Glory" 20 Min Cap Death by: KB Swings 72/53 V-Ups When you fail, cut the number in half and do 1 set of each EMOM until 20 minutes is up. "Grind" 2 Min ME Hollow Rocks How many can you do unbroken?
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4.3.14 WOD

4.3.14 WOD

"Goals" 15 Minutes Bear Complex Technique "Glory" 7 Rounds 2 Bear Complex 185/110 40m Bear Crawl "Grind" 5 Minutes Foam Roll the body part that hurts the most! Quads Lats Hamstrings Back
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4.2.14 WOD

4.2.14 WOD

"Goals" 1 Rep Max Back Squat "Glory" For Time: 1000m Row 30 Back Squats 135/95 (Pull from Ground) 100 Double Unders "Grind" 5M EMOM ME Unbroken Double Unders When you fail (but not before 30s), Sit at the bottom of a squat until next round starts
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3.30.14 Hero WOD Sunday – “Blake”

3.30.14 Hero WOD Sunday – “Blake”

"Blake" Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups   U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
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3.29.14 WOD

3.29.14 WOD

"Goals" 100M Races   "Glory" Partner WOD 8M AMRAP 1-2-3-4-5-6-7... Slam Ball 30/20 Toes 2 Bar -Rest 3 Minutes- 1600M Relay Race! Same Partners Each partner alternates 200M, Relay style!   "Grind" Couch/Ninja Stretch 2 Minutes per leg 1 minute-upright 1 minute- lay as flat as you can
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3.28.14 WOD

3.28.14 WOD

CrossFit Open WOD 14.5 21-18-15-12-9-6-3 Thrusters (95/65) Burpees
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3.27.14 WOD

3.27.14 WOD

"Goals" F.I.T. Test 2000m Row 2000m Row for Time   "Glory" Festivus Games WOD 4 2 Min Max Wall Balls 20/14 1M Rest 2 Min Max Double Unders 1M Rest 2 Min Max Burpees   "Grind" 500M Easy Row No faster than a 3 minute pace.
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3.26.14 WOD

3.26.14 WOD

"Goals" EMOM for 10 Minutes: Perform 1 Set of: 1 High Hang Snatch 1 Hang Snatch 1 Snatch 1 Overhead Squat Increase weight every minute IF technique is perfect   "Glory" 21-15-9 Snatch (95/65) Pull Ups   "Grind" Shoulder Mobility Shoulder Pass Throughs Bands PVC
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3.25.14 WOD

3.25.14 WOD

"Goals" FSHS Technique & Practice Active Shoulder Hollow Body   "Glory" Festivus Games WOD 3 8 Minute AMRAP of: 10 KB Swings (53/35) 20 Ab Mat Sit Ups 30 Box Jumps (Over) (24/20)   "Grind" 5 Rounds 30s Hollow Rocks 30s Supermans "Goals" FSHS Technique & Practice Active Shoulder Hollow Body   "Glory" Festivus Games WOD 3 8 Minute AMRAP of: 10 KB Swings (53/35) 20 Ab Mat Sit Ups 30 Box Jumps (Over) (24/20)   "Grind" 5 Rounds 30s Hollow Rocks 30s Supermans
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3.24.14 WOD

3.24.14 WOD

"Goals" 3RM Back Squat Back Squat 3x3   "Glory" Festivus Games WOD 1 & 2 6 Minute Cap for 1000m Row (rest with time remaining) 6 Minutes to find a 1RM Clean   "Grind" 2M Quad Rolling (1M per side) 2 Rounds 10 Roll to Pike 10 Roll to Straddle
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3.22.14 Hero WOD Sunday – “Whittman”

3.22.14 Hero WOD Sunday – “Whittman”

"Whittman" For Time, Seven rounds of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
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3.21.14 WOD

3.21.14 WOD

CrossFit Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14) 30 cleans (135/95) 20 muscle-ups
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3.20.14 WOD

3.20.14 WOD

"Goals" F.I.T. Performance Benchmark: Run 1 Mile   "Glory" 3 Rounds 10 Toes 2 Bar 20 Pull Ups 30 Double Unders 200m Run   "Grind" 4 Rounds 30s L-Sit 30s Bridge Up
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3.19.14 WOD

3.19.14 WOD

"Goals" EMOM for 8 Minutes 1 Clean (185/125) 1 Clean & Jerk (185/125) 1 Push Jerk (185/125) In remaining time- ME Double Unders   "Glory" Tabatas! Clean (185/125) Push Jerk (185/125) Push Ups Complete 1 full Tabata set with each movement before moving to the next.   "Grind" Who's the Fastest! 1 Tire Flip, Jump the Tire, Run 100m (first red rock and back), Jump the Tire, 1 Tire Flip. Clock stops at the end of the second tire flip.
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3.18.14 WOD

3.18.14 WOD

"Goals" F.I.T. Performance Benchmark 8 Min Cap ME Unbroken Muscle Ups Muscle Up progressions for those who can't do a Muscle Up   "Glory" 18M AMRAP 50 KB Swings (53/35) 30 Box Jumps (24/20) 10 Muscle Ups Sub Progressions for Muscle Ups- No Ring Dips/Pull Ups   "Grind" 3 Rounds 10 Ring Dips- 3 seconds down, 1 second Explode Up
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3.16.14 Hero WOD Sunday – “Abbate”

3.16.14 Hero WOD Sunday – “Abbate”

"Abbate" For Time: Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
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3.15.14 WOD

3.15.14 WOD

"Goals" 8 Min Cap Kipping & Butterfly Pull Up Technique Using your Hips!   "Glory" 20M AMRAP 400m Run Max Unbroken Pull Ups Score Total Pull Ups
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3.14.14 WOD

3.14.14 WOD

"CrossFit Open WOD 14.3" 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts, 315 / 205 lb. 15 box jumps, 24 / 20 inch 35 deadlifts, 365 / 225 lb. 15 box jumps, 24 / 20 inch
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3.13.14 WOD

3.13.14 WOD

"Goals" Weighted Ring Dips 5-5-5-5-5   "Glory" "Elizabeth" 21-15-9 reps, for time Clean 135 lbs/ 95 lbs Ring Dips   "Grind" Front Lever Progressions
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3.12.14 WOD

3.12.14 WOD

"Goals" F.I.T. Test 2 Minutes of: Max Effort Ab Mat Sit Ups   "Glory" "Jackie" For Time: 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)   "Grind" The "Hold" Contest! 1- Max Chin Over Bar Hold 2- Max Handstand Hold (Against Wall) 3- Max Bridge up Hold Score Total time in Hold
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3.11.14 WOD

3.11.14 WOD

"Goals" 3-3-3-3-3 Increase weight each set if technique is perfect Concentrate on FLAT back Work up to a heavy 3RM Deadlift   "Glory" "Diane" 21-15-9 reps, for time Deadlift (225/155) Handstand push-ups   "Grind" 10 Minutes FSHS Practice & Progressions How long can you hold a FSHS? Work up to FSHS.
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3.10.14 WOD

3.10.14 WOD

"Goals" EMOM for 7 Minutes Perform 1 Set of: 1 High Hang Snatch 1 Hang Snatch 1 Snatch 1 Overhead Squat Increase weight every minute   "Glory" "Nancy" 5 Rounds for Time: 400m Run 15 OHS (95/65)   "Grind" Bear Crawl Races - 20m (Down and back inside the gym) Everyone does minimum 2 races. Who's the fastest guy/girl?
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3.9.14 Hero WOD Sunday – “Tyler”

3.9.14 Hero WOD Sunday – “Tyler”

"Tyler" For Time: Five rounds: 7 Muscle-ups 21 reps 95 pound Sumo-deadlift high-pull 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.
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3.8.14 WOD

3.8.14 WOD

"Goals" 7 Min Cap Box Jump Technique Full Range of Motion Spring off the bottom Rest when needed ON the box   "Glory" Teams of 3 3 Rounds 1 person at each station. Rotate as each person finishes their Burpees 20 Burpees ME Box Jumps 24/20 ME KB Swings 53/35 1 Minute Rest between Rounds Score Time complete & Total Reps
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3.7.14 WOD – 14.2 CrossFit Open

3.7.14 WOD – 14.2 CrossFit Open

"Goals" 10 Min Cap Mobilize! Shoulder Wrist Hips   "Glory" CrossFit Open WOD 14.2 For as long as possible: From 0-3:00 Min 2 rounds 10 Overhead Squats (95/65) 10 Chest to Bar Pull Ups From 3:00-6:00 Min 2 rounds 12 OHS (95/65) 12 C2B Pull Ups From 6:00-9:00 Min 2 Rounds 14 OHS (95/65) 14 C2B Pull Ups Continue pattern until failure   "Grind" 2m AMRAP OHS (45/35)
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3.6.14 WOD

3.6.14 WOD

"Goals" How to Pistol Technique Progressions   "Glory" 18m AMRAP 1 Mile Run then 1,2,3,4,5,6... HSPU Pistols (1 per leg = 1)   "Grind" Shoulder Mobility with Bands
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3.5.14 WOD

3.5.14 WOD

"Goals" 5,5,3,3,1,1,1 Clean & Jerk   "Glory" For Time 21-15-9 Clean & Jerk (135/95) Toes 2 Bar   "Grind" ME Unbroken Hollow Rocks
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3.4.14 WOD

3.4.14 WOD

"Goals" Skill - Handstands Active Shoulders Hollow Body Progressions   "Glory" Cindy 20 Minute AMRAP of: 5 Pull Ups 10 Push Ups 15 Squats   "Grind" 4-3-2-1 HSPU Muscle Ups
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3.3.14 WOD

3.3.14 WOD

"Goals" 15 Min Cap Deadlift 3x5 Technique MUST be perfect to move up in weight. Men start no higher than 225 Women start no higher than 125   "Glory" 8 Min Cap 1000m Row 30 KB Swings (70/53) ME Deadlift (315/215)   "Grind" Scorpion Stretch 1 minute per side Lying Hamstring Stretch 1 Minute Bent Leg, 1 Minute Straight Leg 2 Minutes total each side.
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3.2.14 Hero WOD Sunday – “Ship”

3.2.14 Hero WOD Sunday – “Ship”

3.2.14 Hero WOD Sunday - "Ship" "Glory" For Time Nine Rounds of: 7 Squat Cleans (185/155) 8 Burpee Box Jumps (36/30) Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
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3.1.14 WOD

3.1.14 WOD

"Goals" Kipping Pull Up Technique Use your hips to complete the movement.   "Goals" 10-9-8-7-6-5-4-3-2-1 Push Press (115/80) Med Ball Sit Ups (20/14) Pull Ups   "Grind" 5 Rounds Down Dog 30 Seconds Bridge Up 30 Seconds
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2014 Archived WODs

2014 Archived WODs

2.28.14 WOD - 14.1 CrossFit Open 14.1 10 Minute AMRAP of: 30 Double Unders 15 Snatch (75/55) 2.27.14 WOD "Goals" F.I.T. Performance Benchmark 2 Minutes of: ME Unbroken Double Unders   "Glory" 12 Minute AMRAP of: 10 Push Ups 20 Box Jumps (24/20) 40 Double Unders   "Grind" 6 Minutes of Mobility 2 Min Couch Stretch each leg (1 Min Upright, 1 Min lay as flat as possible) 2 Min Roll to Straddle 2.26.14 WOD "Goals" F.I.T. Test 500m Row for Time   "Glory" 5 Rounds 15 Power Snatch (115/80) 400m Row   "Grind" 10 Minutes FSHS Practice & Progressions How long can you hold a FSHS? Work up to FSHS. 2.25.14 WOD "Goals" 5x5 Front Squat   "Glory" 8..
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2013 Archived WODs

2013 Archived WODs

12.31.13 WOD "Goals" Technique Wall Walks   "Glory" For Time: Row 1000m 21 Slam Balls 15 Wall Walks Row 500m 15 Slam Balls 9 Wall Walks Row 250m 9 Slam Balls 3 Wall Walks   "Grind" For Time: 100 Weighted Sit Ups 12.30.13 WOD "Goals" Barbell Front Squat 10 Minutes To Find Heavy Single (Score Weight Achieved)   "Glory" For Time: 50 Double Unders 12 Squat Cleans (155/115) 40 Double Unders 10 Squat Cleans 30 Double Unders 8 Squat Cleans 20 Double Unders 6 Squat Cleans 10 Double Unders 4 Squat Cleans   "Grind" Strict Chin Up 1-10 (Sets must be unbroken to advance) If you fail then you begin a chin-up AMRAP 12.28.13 WOD "Glory" Teams of 2: 10..
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