CrossFit Denver: Community Weblog

Deadlift 10-9-8-7-6-5-4-3-2-1 Reps

Start Light Then Go Heavy!

Posted by Randy at 10:36 PM | Permalink | Comments (0)

Posted by Randy at 09:38 PM | Permalink | Comments (1)

This Workout Is For Total Time...The Clock does not stop until completetion of all movements and holds

Static hold on low racked bar (reverse push-up position) for 180 seconds

100 Push-Ups

100 Reverse Push-Ups

Static Hold in handstand for 120 seconds

100 BW Squats

Posted by Randy at 11:07 PM | Permalink | Comments (0)

Row 500m

30 GHD Sit-ups

Row 1000m

30 KTE

Row 1500m

30 Hollow Rocks

Posted by Randy at 09:03 PM | Permalink | Comments (0)

Suffer On Sunday

Come Join Us!
Washington Park
Meet By The Pull-Up Bars @ 11:00 am

Posted by Randy at 11:37 PM | Permalink | Comments (0)

Posted by Randy at 10:47 PM | Permalink | Comments (0)

OHS

5-4-3-2-2-1-1-1-1-1

Posted by Randy at 11:00 PM | Permalink | Comments (0)

400m-200m-100m

50 V-Ups & 10 Minutes Rest

800m-400m-200m-100m

(Rest 3x Each Interval Time)

 We'll Be Sprinting at 1:30 p.m. At A Park To Be Determined....Call If You'd Like To Join Us!

Posted by Randy at 09:57 PM | Permalink | Comments (0)

Clean 5-4-3-2-1

Then @ 50% Of Single Rep Max Clean

For Time:

21-15-9

Cleans/Ring Dips

Posted by Randy at 10:50 PM | Permalink | Comments (0)

Max Rounds In twenty minutes:

7 Jump rope “double-unders”
7 Pull-ups
7 Push-ups

Posted by Randy at 09:35 PM | Permalink | Comments (0)

For Time:

21-15-9 Reps

#165 Back Squat

L Pull-Ups

Hand Stand Push-Ups

Posted by Randy at 09:14 PM | Permalink | Comments (0)

3 Rounds For Time

10-10-10

#135 C & J

GHD Back Ext

KTE

Posted by Randy at 10:24 PM | Permalink | Comments (0)

For Total Cumulative Time Including Rest

(Rest Exactly 3x Interval Time After Each Sprint)

Run 400m x2

Run 200m x2

Run 100m x2

Rest 3 Minutes

Run 800m

Posted by Randy at 10:47 PM | Permalink | Comments (0)

Posted by Randy at 10:31 PM | Permalink | Comments (0)

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Posted by Randy at 08:50 AM | Permalink | Comments (0)

Back Squat

5-5-4-4-3-3-2-2-1-1

Posted by Randy at 07:43 AM | Permalink | Comments (0)

For Time:

5 Rounds

Run 400m Then 50 BW Squats

Posted by Randy at 08:13 PM | Permalink | Comments (0)

For Time:

200 Pull-Ups

Posted by Randy at 11:05 PM | Permalink | Comments (1)

21-15-9

Clean & Jerk

#135

Posted by Randy at 10:38 PM | Permalink | Comments (0)

For Time:

Row 2000m

Run 2 Miles

Posted by Randy at 08:51 PM | Permalink | Comments (0)

 For Time:

30 L Pull-Ups, 15 GHD Back Extensions, 10 KTE

20 L Pull-Ups, 15 GHD Back Extensions, 20 KTE

10 L Pull-Ups, 15 GHD Back Extensions, 30 KTE

Posted by Randy at 09:40 PM | Permalink | Comments (1)

Cleans

8-7-6-5-4-3-2-1

Start Light Then Go Heavy!

Power, Squat, Hang...Pick Your Poison

Posted by Randy at 10:16 PM | Permalink | Comments (0)

For Time:

1000m Row

50 24" Box Jumps

50 #25 1 Arm Dumbell Overhead Lunges (25 Each Side)

50 Ring Pull-Ups

Posted by Randy at 07:18 AM | Permalink | Comments (1)

Deadlift

5-5-5-5-5 Reps

Row For Total Distance

10 Hard Pulls Rest 20 Seconds

9 Hard Pulls Rest 20 Seconds

8-7-6-5-4-3-2-1

Posted by Randy at 08:04 AM | Permalink | Comments (1)

Back Squat
5-5-5-5-5 Reps

Posted by Randy at 09:35 PM | Permalink | Comments (1)

Posted by Randy at 10:54 PM | Permalink | Comments (0)

For Time:

100 Ring Push-Ups

100 Ring Dips

100 Pull-Ups

100 KTE

Posted by Randy at 08:22 AM | Permalink | Comments (0)

For Time:
Squat Clean #135 x25
Run 1 Mile
Squat Clean #135 x25
Row 1000m

Posted by Randy at 09:52 PM | Permalink | Comments (0)