Friday, December 27, 2013

12 Days of Christmas

Just like the song goes. 1, then 1 and 2, then 1 and 2 and 3, then 1 and 2 and 3 and 4........

1 Deadlift (275/185)
2 Ring Dips
3 KB or DB Thrusters (35/30)
4 Push-ups
5 Pull-ups
6 OH Walking Lunges (45/25)
7 Burpees
8 V-ups
9 Toes to Bar
10 SDHP (75/55)
11 Air Squats
12 Cartwheels




OH Squat Work

EMOTM for 8 minutes:

2 Overhead Squats

Guys lift: 65, 75, 85, 95, 105, 115, 125, 135
Chicks lift: 45, 55, 65, 75, 85, 95, 105, 115



Thrusting Farmers

10-9-8-7-6-5-4-3-2-1
Kettlebell Thrusters (53/35)
30' Farmers Carry



Randy

For Time:

75 Power Snatches (75/55)






Friday, December 20, 2013

3 Rep Push Press

3-3-3-3-3
Push Press 

then....

4 Rounds of Bear Cub:

5 Power Cleans
5 Front Squats
5 Push Press
5 Back Squats 
5 Push Press





Dos Wods

AMRAP in 6 minutes:

3 Ice Cream Makers
6 Clapping Push-ups
9 Jumping Squats

rest 5 minutes:

AMRAP in 6 minutes:

5 Pull-up/Pull-overs
5 Forward Rolls
5 Handstand Push-ups




Tuesday, December 17, 2013

Clean and C2B

For Time:

20 Squat Cleans (95/65)
20 Chest to Bar Pull-ups
15 Squat Cleans 
15 Chest to Bar Pull-ups
10 Squat Cleans 
10 Chest to Bar Pull-ups




Monday, December 16, 2013

Team Challenge

In teams of 4 complete:

Men 25,000 pounds ground to overhead
Mixed 20,000 pounds ground to overhead
Womens 15,000 pounds ground to overhead

Partner A: 3 Mat pushes
Partner B: Prayer hold
Partner C: Ground to overhead
Partner D: Rest; transition





Friday, December 13, 2013

Hold On Tight!

4 minutes at each station
Work for 15 seconds, Rest for 15 seconds

Pull-up Hold
Handstand Hold
L-Sit
Inverted Ring Hold

*5 Wall Ball Shot for each broken set





Burpee Snatch-ups

For Time:

50 Burpees
30 Hang Snatch (115/75)
50 Pull-ups




Wednesday, December 11, 2013

Squat Clean

Every :30 for 4 minutes 
3 Squat Cleans (95/65)
Rest 2 minutes

Every :30 for 3 minutes
2 Squat Cleans (135/95)
Rest 2 minutes

Every :30 for 2 minutes 
1 Squat Clean (155/115)
Rest 2 minutes

Every minute on the minute for 5 minutes
1 Squat Clean (185/135)



Tender Triceps

21-15-9

Push Press (115/75)
Ring Push-ups






Saturday, December 7, 2013

5 Rep Deadlift

Dead-lift 
5-5-5-5-5

then...

7 minute AMRAP 

7 Pull-ups
7 Box Jumps
7 Burpees





Friday, December 6, 2013

Knowshon Moreno from the Denver Broncos trains with CrossFit in Denver at CrossFit Verve

Has anyone else noticed that the running game of the Denver Broncos has improved dramatically over the past few years? Sure, our passing is great with Manning and his all-star line up of recievers, but the Broncos would not be at the top of their division without a solid ground game. Part of this is due to Knowshon Moreno training in the off season with one of our favorite gyms, CrossFit Verve, in Denver. Watch Knowshon and the Denver Broncos this Sunday at 2:05 MST vs. the Titans.


Thursday, December 5, 2013

Front Squat

2-2-2-2-2-2
Front Squat

Front Squat (weight must be lifted from the ground)



 then...

21-15-9

Burpees 
Kettlebell Swings (53/35)


Happy Birthday Kevin Jones!!!



Hang Time

EMOTM for 10 minutes:

5 Thrusters (95/65)
20 Double Unders

then....

then EMOTM for 5 minutes

Hang for 5 Seconds
L-Hang for 5 Seconds
5 Toes to Bar 
L-Hang for 5 Seconds
Hang for 5 Seconds




Hang Snatch

2-2-2-2-2

Hang Snatch




Monday, December 2, 2013

Josh


Josh-th.jpg

21 Overhead Squats (95/65)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups




Warm Up: Musical Medicine Balls