New Year's Day 2007
Resolutions Often Fail
Join The Revolution!
11:00a.m. Today
@ CrossFit Denver
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Resolutions Often Fail
Join The Revolution!
11:00a.m. Today
@ CrossFit Denver
For Time:
Row 1000m
One Arm Overhead Dumbbell Lunge
#25 In Each Hand Alternate Overhead 50 Steps
100 Pull-Ups
Deadlift 3-3-3-3-3
Front Squat 3-3-3-3-3
For Time:
100 KB Swings (20 Kilo)
100 Push-Ups
100 KTE
Row 1500m
Take 100 pounds Of Something, Anything Hold Off The Ground For Time x 4
60 Second Rest Between Sets:
For Time:
10-9-8-7-6-5-4-3-2-1
#95 Thrusters
Pull-Ups
GHD Back Extensions
Overhead Squat
5-5-5-5-5
100m Sprint x5
(Rest = 3x sprint time at each interval)
A Time For Reflection:
Think About where you are at physically, mentally and spiritually. If you are not yet where you want to be are you at least moving in the right direction? Only you know the answer.
Once you have mastered time, you will understand how true it is that most people overestimate what they can accomplish in a year - and underestimate what they can achieve in a decade (or a lifetime)!
Tony Robbins
10 Rounds For Time:
7 BW Back Squat
Row 200m
Saturday 12/23/06 "Fight Gone Bad!" Join Us @ 9:30 a.m.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
50-40-30-20-10
Pull-Ups
#44 KB Swings
For Time
For Time:
Shovel Your Driveway
Rest Exactly 3 Minutes
Repeat At Your Neighbor's
Join Us Saturday 12/23 For Fight Gone Bad At 9:30 @ CrossFit Denver
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
1 KTE 1st Minute
2 L- Pull-Up's 2nd Minute
3 KTE 3rd Minute
4 L-Pull-Up's 4th Minute
...to 20 minutes/reps or failure
For Time:
12 Each Of
BW Bench Press
Pull-Ups
1200m Run
#225 Deadlift
#225 Back Squat
BW Thrusters
GHD Back Extension
#20 Wall Ball
Double Unders
Ring Dips
Bw Squat Clean
1200m Row
Handstand Static Hold
50 Ring Pull-Ups
L-Sit Static Hold
100 #44 KB Swings
Pike Static Hold
5-5-5-5
Hang Clean
Power Clean
Squat Clean
Lose The Ego...Nail The Form
With A #20 Medicine Ball
For Time:
100 Wall Balls (10')
Run 1 Mile
100 Slam Balls
Never Put Down The Damn Ball!
Deadlift
5-5-4-3-2-1-1-1
Row 70 second Max Effort x3 (rest = interval row time x3)
Hang Clean Seminar
CrossFit Denver
No Excuses
For Time (Total Work):
Row 500m (5 minute rest)
Row 1000m (5 minute rest)
Row 2000m (5 minute rest)
Row 4000m
10-9-8-7-6-5-4-3-2-1
#95 Barbell & #44 KB
Switch between barbell and KB
Each must go overhead from at least shoulder level for a completed rep
This is best done as group workout. In this workout the loaded bar will go overhead a total of 55 times and the KB 55 times with each arm. This can be done as a press, push-press, jerk, push jerk, hang snatch...any way you want. The key is that for the entire duration of the workout, neither the bar or the KB can ever touch the ground. This will ideally be completed with 3 people per bar & KB.