Driving After CrossFit

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)

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

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

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

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

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

5 Rep Deadlift

Dead-lift 

5-5-5-5-5

then...

7 minute AMRAP 

7 Pull-ups

7 Box Jumps

7 Burpees

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.

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

Josh

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