10 Rounds for time:
3 Snatch (135/95)
15 Wall Ball Shots (20/14)
Friday, July 26, 2013
30 Minutes of FUN
Every minute on the minute, for 30 minutes:
3 Ring Dips
4 Handstand Push-ups
5 Ball Slams (40/30)
7's for Kevins
AMRAP in 15 minutes:
7 Power Cleans (155/105)
7 Knees to Elbows
7 Handstand Push-ups
30 Double Unders
Young Grasshopper
5 Rounds for time:
5 Wall Climbers
10 Ring Dips
15 Parallette Jump Throughs
20 Grasshoppers (L+R=1)
Friday, July 12, 2013
Doubled Over
For Lionel Starr's Birthday:
43 Double Unders
43 Pull-ups
43 Double Unders
43 Thrusters (65/45)
43 Double Unders
43 Push-ups
43 Double Unders
43 Hang Power Cleans (65/45)
43 Double Unders
*If you finish slower than Lionel you must do an extra 43 wall ball shots*
Wednesday, July 10, 2013
Ninja Training Starts Thursday Night
The crew from Apex Movement Parkour and Freerunning are back and ready to get you moving. They are teaching adult Parkour classes this Thursday and next from 5:30 to 7:30pm. During this 2 hour session they will work balance, speed, art of falling and moving over obstacles. They are the second oldest established Parkour gym in the U.S. and run multiple facilities across Colorado. Don't miss out on this oppertunity to learn and have fun with great instruction from Ryan Ford and Erica Madrid. Cost is only $30 and open to the public, so bring a friend.
Flippin' Good Time
4 Rounds for time:
3 Tire Flips
15 Slam Ball
25 Kettlebell Swings (53/35)
400m Run
Tuesday, July 9, 2013
Partners with Kettlebells
With a Partner, One Person working at a time
80 Pull-ups
Run 400m with KB (53/35) Overhead
80 Toes to Bar
Run 400m with KB in Rack Position
80 Straddle Circles
Run 400m with KB in Farmers Carry
80 Ring Dips
Run 400m
* on the run switch KB at any point, but no forward progress unless it is in position
Team Challenge
In Teams of 4 with 2 Barbells
Front Squat 8,000 lbs.
Ground to Overhead 4,000 lbs.
200 Bar Hoppin' Burpees in a line
100 Floor Wipers
Partners in Time
5 Rounds with a partner
10 Pull-ups
15 Wall Ball Shots (20/14)
20 Box Jumps
25 Push Press (65/45)
*one partner must run 200m then switch throughout workout
Monday, July 1, 2013
Partners in the Park
Tabata's with a Partner:
Leap Frog Burpees
Elementary Sit-ups
Wheel Barrow Walks
Hamstring Sit-ups
Buddy Carry
Were back at the Elementary School on Saturdays at 9:00am for the weekend workout. Hope to see you there. Bring a friend who would like to try out CrossFit. We will be here all summer unless otherwise posted. No dogs please. Lets have some fun in the sun!
Dimitri's Dirty Thirty
Run 400m
30 Toes to Bar
25 Box Jumps
20 Push-ups
15 Dead-lifts (185/145)
10 Ring Dips
5 Handstand Push-ups
Run 400m
5 Handstand Push-ups
10 Ring Dips
15 Dead-lifts
20 Push-ups
25 Box Jumps
30 Toes to Bar
Run 400m
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