Friday, March 30, 2012

CrossFit Open 2112

It's all over. We really appreciate all of the athletes we had participate in the 2012 CrossFit Open workouts. This year we had 21 athletes join the world wide CrossFit community in the greatest fitness challenge on earth (last year we only had 5). We all got a little bit stronger and learned a ton about ourselves. Only 312 days until the next open, get ready!

CF Open WOD 12.5

AMRAP in 7 minutes:

3 Thrusters (100/65)
3 Pull-ups
6 Thrusters
6 Pull-ups
Continue the sequence until time runs out



Jumping Lunges
Bodyweight Deadlifts
Inverted Ring Hang

Thursday, March 29, 2012

Clean Ladder

Mobility Warm Up:

Soldier Kicks, High Knees, Butt Kickers, Lunge Walks, Skipping, Animal Walks.....

Junk Yard Dog Warm Up

WOD: EMOTM Clean Ladder (Strip Penalty) 

Men: 95-135-165-185-205

Women: 65-85-105-125-145

5 reps for the first 5 minutes, 4 reps the next 5 minutes, 3 reps the next 5 minutes, 2 reps the next 5 minutes, and finish with 1 rep every minute for the last 5 minutes. Weight should increase every 5 minutes. 

Wednesday, March 28, 2012

Barfing Fran (St. Patricks Day)

For Time:

21 Thrusters (95/65)
21 Pull-ups
Chug a beer
15 Thrusters
15 Pull-ups
Chug a beer
9 Thrusters
9 Pull-ups
Chug a beer

Happy birthday Robin Jones and Mike Thurk!!!

Tuesday, March 27, 2012

Sunday, March 18, 2012

One minute to win it


AMRAP in 1 minute

Clean and Jerk (135/95)

Cool Down WOD (NFT): 

1 Muscle up
10 Air Squats
2 Muscle ups
20 Air Squats
3 Muscle ups
30 Air Squats
4 Muscle ups
40 Air Squats
5 Muscle ups
50 Air Squats

Beware the Ides of March

3 Rounds for time:

21 Unbroken Double Unders
15 Chest to Bar Pull-ups
9 Deadlifts (225/155)

Lanier Nelson

Lanier Nelson soared to the top of the rings this week on his first ever muscle-up. 

CF Open WOD 12.3

AMRAP in 18 minutes: 

15 Box Jumps (20"/24")
12 Push Press (75/115)
9 Toes to Bar

Photos from workout at CrossFit Verve in Denver

Wednesday, March 14, 2012

North Face of the Eiger Speed Ascent

2 hours and 47 minutes from bottom to top.   3.......2.......1.......GO!

Thursday, March 8, 2012

Slam, Lunge, and Lift


Overhead Squats (65/45)
Walking Lunges
Slam Ball (40/30)

Walker Melzer

One of our newest athletes, Walker Melzer got his first muscle-up this week. Walker has been working on his muscle-up every day for the last 3 weeks and his hard work has paid off. Nice Job!!!

CrossFit Open WOD 12.2

AMRAP in 10 minutes:

75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Explosive Force

AMRAP in 12 minutes:

4 Clapping Pull-ups
6 Clapping Push-ups
8 Broad Jumps to 6'