Category: Uncategorized

Monday’s WOD:

OHS
5-5-5-5-5

WOD:
14 Min AMRAP
7 Clean and Jerk 135/95#
7 Box Jumps 24/18″
7 Burpees

E-WOD:
Run:
5k

Bike:
10k

Swim:
1600m

Sunday’s WOD:
(No coach)
20-18-16-14-12-10-8-6-4-2
HSPU’S
Hand Release Push Ups

E-WOD
Rest Day

Saturday’s WOD:

5 Rounds For Time:
100Ft OH-Walking Lunges 45/25#
20 Plate Burpees 45/25#
200m Run W/Plate 45/25#

E-WOD:
Run:
12x50m Sprint

Bike:
12x800m Ride

Swim:
12x50m Swim

Friday’s WOD:

Every Min On The Min For 8 Minutes Complete
3 Back Squats @ 75% 1RM Clean

Then:

2 Min AMRAP
Deadlifts @ Same weight used for back squats.

E-WOD:
Run:
4x800m Run. Rest :30 in between.

Bike:
4×2 Mile Ride. Rest 1:00 in between.

Swim:
4x150m Swim. Rest 1:30 in between.

Hey guys, tomorrow at 8am coach Russell Heideman will be at the gym to supervise a Thanksgiving WOD. As mentioned before, this class will not be structured like a normal class, and is NOT part of our regular programming. Anyone is encouraged to come and get a good WOD in, and the details of the WOD will be decided tomorrow! Happy Thanksgiving to everyone, be safe, rest up, and enjoy your day!

Wednesday’s WOD:

Hero WOD:
“Coe”
10 Rounds
10 Thrusters 95/65#
10 Ring Push Ups

*We will modify the push ups as needed

E-WOD:
Run:
3×1 Mile Run. Rest 3 Mins between each run. Keep times within 3-5 seconds.

Bike:
6×1 Mile Ride. Rest 3 Mins between each ride. Keep times within 3-5 seconds.

Swim:
1 Mile Swim For Time.

Tuesday’s WOD:

For Time:
200m Run
10 OH-Lunges 45/25#
20 Pull Ups
200m Run
10 OH-Lunges 45/25#
20 T2B
200m Run
10 OH-Lunges 45/25#
20 HSPU
200m Run
10 OH-Lunges 45/25#
20 T2B
200m Run
10 OH-Lunges 45/25#
20 Pull Ups

E-WOD:
Rest Day

Monday’s WOD:

Skill:
Ring Dips/Ring Push Ups

WOD:
4 Rounds For Max Reps
1:00 Power Cleans 135/95#
1:00 Burpee Over Box Jumps
1:00 Russian Twists 35/25#
1:00 Rest

E-WOD:
Run: 10x100m Run. Rest 1:1

Bike: 10x400m Ride. Rest 1:1

Swim: 10x50m Swim. Rest 1:1

Sunday’s WOD:

Hero WOD:
“Michael”
3 Rounds For Time
800m Run
50 Back Extensions (Superman/Superwoman)
50 Sit Ups

E-WOD:
Run:
8x800m Run. Rest :30 in between.

Bike:
8×1 Mile Ride. Rest :30 in between.

Swim:
8x200m Swim. Rest :30 in between.

Saturday’s WOD:

Skill:
Tire Flips

WOD:
5 Rounds For Time
10 OHS 95/65#
50 Double Unders

E-WOD:
Rest Day

*Tomorrow is the 3rd annual Turkey Challenge Competition at MBS CrossFit in Broomfield. Our very own Nell Campbell will be there competing as an individual! If you have yet to experience the energy of a CrossFit event, this would be a great opportunity to check one out! The competition starts tomorrow, and will continue on Sunday. The details and venue info can be found at the site below: http://www.turkeychallenge.com