Tuesday 5/1/07
5 Rounds For Time:
10 #95 Barbell Thrusters
10 Ring Pull-Ups
250m Row
10 #95 Barbell Thrusters
10 Ring Pull-Ups
250m Row
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April 30, 2007
April 29, 2007
Monday 4/30/07
2 Rounds For Time:
15 #225 Deadlifts
Run 1200m
25 #44 KB Swings
20 #20 DB OHS
Sunday 4/29/07
1,2,3...20...3,2,1 Reps Of:
(Each Rep is:)Push-Up, Then raise up to kness prsss hands above head, then hold hands out at shoulder level and do forward windmill/backward windmill from knees...you are trying for 110 Total Reps of each movement without stopping
April 27, 2007
Saturday 4/28/07 "Wash Park Team Workout"
Come Join Us At Wash Park 9:30 am at the pull-up bars For The WOD
20 Pull-Ups & Run
20 #45 DB Thrusters & Standing Long Jump
30 V-Ups & Walking Lunge
50 Push-Ups & #100 Sand Bag Carry
50 BW Squats & Run
April 26, 2007
Friday 4/27/07 Rest Day
April 25, 2007
Thursday 4/26/07 "The Allan"
Run A 5k For Fun (and for time too!)
April 24, 2007
Wednesday 4/25/07
For Time:
100 Jumping Pull-Ups
1000m Row
L-Sit 2 Minutes Total
100 Jumping Pull-Ups
1000m Row
April 23, 2007
Tuesday 4/24/07 "3 Bars Of Life"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Dumbbell Bench press: body weight
Front Squat: 3/4 body weight
Set up three stations and storm through for time.
April 22, 2007
Monday 4/23/07 Rest Day
Well sure it's a rest day but we will still be hitting it at CrossFit Denver today at 5:00 p.m.
April 21, 2007
Sunday 4/22/07 Cleans & Sprints
Squat Clean 5-5-4-4-3-3-2-1
100m Sprint (3 Rounds Rest = 3x Sprint Interval time)
100m Sprint (3 Rounds Rest = 3x Sprint Interval time)
April 20, 2007
Saturday 4/21/07 "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. We'll use the 3 round version. The stations are:
- 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 for 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 rower where each calorie is one point.
April 19, 2007
Friaday 4/20/07 Squats
Alternating Back Squat/Front Squat
Max Effort Reps 4-4-4-4-4
40 Total Reps Use 60% of back squat weight for front squats
Max Effort Reps 4-4-4-4-4
40 Total Reps Use 60% of back squat weight for front squats
April 18, 2007
Thursday 4/19/07 Rest Day
Rest Day
"I always loved running - it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
Jesse Owens
April 17, 2007
Wednesday 4/18/07
We’ll be meeting at Washington Park for this one, East side by the Pull-Up bars at 5:00 p.m. (Don’t eat right before this one ...it would be a shame to waste a good meal!) 
For Time:
Run 200m
20 Pull-Ups
Lunge 40 Steps
20 Pull-Ups
50 BW Squats
20 Pull-Ups
50 foot Bear Crawl
20 Pull-Ups
Run 200m
20 Pull-Ups
check this crossfit journal article out about the pull-up!
April 16, 2007
Tuesday 4/17/07 Deadlift
Deadlift
Max Effort Reps. Complete all sets.
5-5-5-5-5
April 15, 2007
Monday 4/16/07 Benchmarks
BenchMarks
Today we will be working at several stations both on benchmarks and on form.
Station 1 Back Squat (BW Squat)Form
Station 2 100 Push-Ups For Time
Station 3 1000m Row For Time
Station 4 The Hollow Rock
Station 5 60 Box Jumps for Time
Station 6 100 BW Squats For Time
April 14, 2007
Sunday 4/15/07
Finish Your Taxes Then....
Max Effort Front Squats
5-5-5-4-3-2-1-1-1
April 13, 2007
Saturday 4/14/07
Max Reps In 4 Rounds
60 Seconds Work Then 30 Seconds Rest
Row (Calories)
Burpees
KTE
#44 KB Swings
April 11, 2007
Thursday 4/12/07 BP & PU
For Time:
20 BW Bench Press
Then
10 Strict Ring Pull-Ups, 1 #100 DB Bench Press,
9 Strict Ring Pull-Ups, 2 #100 DB Bench Press
8 Strict Ring Pull-Ups, 3 #100 DB Bench Press,....
Down To
1 Strict Ring Pull-Ups, 10 #100 DB Bench Press,
April 10, 2007
Wednesday 4/11/07 "M"
For Time:
Row 1000m
Run 1150m
100 BW Squats
Row 1000m
Run 1150m
April 09, 2007
Tuesday 4/10/07 "Elizabeth"
"Elizabeth" For Time:
21-15-9 reps of:
Clean 135 pounds
Ring dips
April 08, 2007
Monday 4/9/07 Squats
Max Effort Squats 5-5-5-5-3-2-1
Work Up To Max Effort, Finish All Reps
April 06, 2007
Saturday 4/7/07
For Time:
25 Bodyweight Bench Press, 5 Pull-Ups
20 Bodyweight Bench Press, 10 Pull-Ups
15 Bodyweight Bench Press, 15 Pull-Ups
10 Bodyweight Bench Press, 20 Pull-Ups
5 Bodyweight Bench Press, 25 Pull-Ups
25 Bodyweight Bench Press, 5 Pull-Ups
20 Bodyweight Bench Press, 10 Pull-Ups
15 Bodyweight Bench Press, 15 Pull-Ups
10 Bodyweight Bench Press, 20 Pull-Ups
5 Bodyweight Bench Press, 25 Pull-Ups
April 05, 2007
Friday 4/6/07 Power Cleans
Power Cleans 5-5-5-5-5
Warm-Up well and go for max effort. Don't stop until 5 reps are hit in each round. Looking for a lot of total work in this workout. Don't go too heavy though...looking for maximum explosive power with a really high pull and minimal to no squat.
April 04, 2007
Thursday 4/5/07
4 Rounds For Time:
Sprint 100m
25 #20 WallBall
25 #20 SlamBall
April 03, 2007
Wednesday 4/4/07 R&R
Rest Day
Try some active stretching, give thanks and focus on the things in your life you are grateful for.
April 02, 2007
Tuesday 4/3/07
2 Rounds For Time
Row 1000m
25 Thrusters (45lb Plate)
20 Turkish Get-Ups (20lb DB)
50 Double Unders
April 01, 2007
Monday 4/2/07 Squats & HSPU
Max Effort Squats 5-5-5-5-5
3 Rounds Max Rep Handstand Push-ups (Rest Between Sets)
3 Rounds Max Rep Handstand Push-ups (Rest Between Sets)