Author: wildhorizonscrossfit

Sunday’s WOD: (No Coach)

For Time:
50 Wallball 20/14#
400m Run
40 Wallball 20/14#
400m Run
30 Wallball 20/14
400m Run

E-WOD:
Run: 3 Mile Time Trial

Bike: 7 Mile Time Trial

Swim: 1 Mile Time Trial

Saturday’s WOD:
No WOD or EWOD Today! 

Go out to the Embassy Suites in Loveland to check out the Warrior CrossFit Competition! The WOD demo starts at 8, and the first heat of women starts at 8:30. Attached is the website with more information! We will have a tent set up for the athletes competing and any Become CrossFit supporters to come hang out under! Bring plenty of food, water, sun screen, and possibly a chair or blanket to sit on! It will be a long day, but guaranteed to be a fun one! We hope to see you out there, and good luck to our athletes competing!
http://www.thewarriorcfcomp.com/home_page

For heat times, use this link:

http://alpinecrossfit.com/wp-content/uploads/2012/08/UPDATED-2012-Warrior-CF-Comp-Heats-and-Schedule.pdf

Friday’s WOD:

Barbara:
5 Rounds For Time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

*Rest Exactly 3 Minutes Between Rounds

E-WOD:
Run:
6x600m Run. Rest 90 seconds in between attempts.

Bike:
5×5:00 ride. Rest 90 seconds in between.

Swim:
3x300m Swim. Rest 90 seconds in between attempts.

Thursday’s WOD:

Skill: 
Med Ball Cleans

WOD: 
For Time
50 Wall Balls 20/14#
25 Knees to Elbows
50 Double Unders
25 Hand Release Push Ups

E-WOD:
Rest day

Wednesday’s WOD:

Strength:
Deficit Deadlift
5-5-5-5-5

WOD:
8 Min AMRAP
8 Step Ups 24/18# 65/45#
8 Plate Burpees 45/25#

E-WOD:
Run:
For Max Distance: Run 4 Mins, Rest 1 Min, Run 3 Mins, Rest :45, Run 2 Mins, Rest :30 Seconds, Run 1 Min

Bike:
For Max Distance: Ride 4 Mins, Rest 1 Min, Ride 3 Mins, Rest :45, Ride 2 Mins, Rest :30 Seconds, Ride 1 Min

Swim:
For Max Distance: Swim 4 Mins, Rest 1 Min, Swim 3 Mins, Rest :45, Swim 2 Mins, Rest :30 Seconds, Swim 1 Min

Tuesday’s WOD:

“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans 135/95#
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

E-WOD:
Run:
5x800m Run. Rest 2 mins in between.

Bike:
10×1 Mile Ride. Rest 2 mins in between.

Swim:
15x100m Swim. Rest 2 mins in between.

Monday’s WOD:

Skill: Zercher Squat 

WOD:
For Time 
15/15 KB Thrusters 55/35#
50 Double Unders
5 Bar Muscle Ups 
400m Run With Plate 45/25#

Sunday’s WOD:

(No Coach)
21-15-9
Wall Ball 20/14#
Box Jump 30/24#

E-WOD:
Rest Day

Saturday’s WOD

Hero WOD: “Daniel”
For Time 50 Pull-ups
400 meter run
21 thrusters 95/65#
800 meter run
21 thrusters 95/65#
400 meter run
50 Pull-ups

E-WOD: Run: Max distance in 10 minutes.

Bike: Max distance in 10 minutes.

Swim: Max distance in 10 minutes.

Friday’s WOD:

Skill:
Hollow Rocks

WOD:
For Max Reps
3 Rounds
1 Min Double Unders
1 Min KB Swing 55/35#
1 Min Dynamic Push Ups
1 Min Goblet Squats 55/35#
1 Min Rest

E-WOD:
Run:
For 20 mins sprint for :30 seconds at max effort, jog :30.

Bike:
For 20 mins ride at max effort for 1 minute, easy ride for 1 minute.

Swim:
For 20 mins swim for :30 seconds at max effort, swim easy for :30 seconds.