Entries by Jodi Miller

CrossFit Workout 5/17/17 Monday

FRCF Combatives

Tuesday nights at 6:30 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 3(snatch + C&J), up to your snatch workout weight
pull-up warm up after each set

Workout (start this at 35 past the hour)

 

Silverman’s Birthday Workout

SAS

For time:
1 mile run
24 snatches, 185 lbs/125 lbs
20 clean and jerks, 225 lbs/155 lbs
15 muscle-ups

If those weights don’t work for you, pick a weight that is heavy enough that you can only do singles with.
For the muscle-ups, substitute 45 pullups.… More…

CrossFit Workout 12/20/16 Tuesday

Holiday Schedule Changes

Saturday, December 24th
Noon CrossFit Workout
All other classes are closed today.

Monday, December 26th
Noon CrossFit Workout
All other classes are closed today.

FRCF Combatives

Monday and Wednesdays at 7 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 (2 squat cleans + 3 push presses) heavier than your workout weight
A set of 20 double-unders after each set.

Workout (start this at 40 past the hour)

For time:
10 barbell thrusters, 135 lbs/95 lbs/65 lbs
50 double-unders
8 barbell thrusters, 135 lbs/95 lbs/65 lbs
40 double-unders
6 barbell thrusters, 135 lbs/95 lbs/65 lbs
30 double-unders4
4 barbell thrusters, 135 lbs/95 lbs/65 lbs
20 double-unders
2 barbell thrusters, 135 lbs/95 lbs/65 lbs
10 double-unders

Competition Team Lift

5 x 5 of deadlift
Start counting your sets of 5 at 75% of your one rep max.… More…

CrossFit Workout 9/24/16 Saturday

Team Workout

4 person teams
4 stations:
400 meter row
box jumps, 24″ box/20″box
wall ball shots
400 meter run

The pace is controlled by the person running.
When the rower is done with the 400 meter row, they get to rest.  The other stations continue to work until the runner is back from the run.

Your score is the total number of box jumps and wall ball shots that your team performs.

As many reps as possible in 25 minutes.… More…

CrossFit Workout 9/23/16 Friday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
9 overhead walking lunges, light (both legs)
12 kettlebell snatches, light
150 meter run

Workout (start this at 40 past the hour)

3 rounds for time of:
45 double-unders
30 KB swings, 24 kg/16 kg
15 burpees over the bar

20 minute time cap

Competition Team Lift

Clean and Jerk
15 rounds, on the :90 start interval of:
1 squat clean + 2 front squats + 1 split jerk
Start at 70% of your lowest lift and go up from there.

Competition Team Skills

5 round for completion of:
500 meter row
12 push presses, 95 lbs/65 lbs

Make the push presses slow, deliberate and perfect.

More…

CrossFit Workout 9/22/16 Thursday

TBT
Look at that hair!!!

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 squats
10 pushups (various types)
10 ab thingies

Workout Specific Warm-u(start this at 20 past the hour)

EMOM for 12 minutes of:
10 assending weight KB clean and press
10 assending weight goblet squats
a set of ring dips (if you can’t do unassisted ring dips, please do a set of 10 tricep pushups)

Workout (start this at 40 past the hour)

4 rounds for time of:
30 wall ball shots, 20 lbs/14 lbs
400 meter run

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills
Please make up a team skills workout from this week.
Supplemental Workout

Please make up a supplemental workout from this week.

More…

CrossFit Workout 9/21/16 Wednesday

FRCF Combatives

Monday and Wednesdays at 7 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5(2 squat snatches+ 2 overhead squats) up to your workout weight
20 double-unders
150 meter jog

Workout (start this at 40 past the hour)

12-9-6 reps for time of:
squat snatch, 70% (heaviest weights are 185 lbs/125 lbs)
tall box jumps, 4-12″ higher than your normal box jump height
(no bounding)

Competition Team Lift

Jerk
EMOM for 20 minutes of:
1 push jerk + 1 split jerk
Start at 70% and go up

Competition Team Skills

5 rounds of:
150 meter jog
5 bar muscle-ups

Supplemental Workout

10 rounds of:
1:00 hard bike effort
2:00 easy spin

More…

CrossFit Workout 9/20/16 Tuesday

FRCF Combatives

Monday and Wednesdays at 7 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5(1 squat clean + 2 front squats + 3 push jerks) up to workout weight
pullup warmup after each set

Workout (start this at 40 past the hour)

21-15-9 reps for time of:
ground to overhead, 135 lbs/95 lbs/65 lbs
pullups

If you can do muscle-ups, please do 7-5-3 reps instead of the pullups.
Competition Team Lift
Squat Snatch
EMOM for 20 minutes of:
1 squat snatch + 1 hang squat snatch
Start at 60% of your max.  

More…

CrossFit Workout 9/13/16 Tuesday

FRCF Combatives

Monday and Wednesdays at 7 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5(1 squat clean + 2 front squats + 3 push presses) up to workout weight
250 meter row after each set

Workout (start this at 30 past the hour)

For time:
50 thrusters, 135 lbs/95 lbs

Every time that the bumpers hit the ground, run 150 meters.

Competition Team Lift

Squat Snatch
EMOM for 20 minutes of:
1 squat snatch
Start at 70%.  Add 5 lbs for a made lift.  Subract 10 lbs for a missed lift.… More…

CrossFit Workout 8/15/16 Monday

FRCF Combatives

Monday and Wednesdays at 7 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

Alternating EMOM for 12 minutes of:
16 snatches, ascending
16 goblet squats, ascending
32 double-unders

Workout (start this at 40 past the hour)

12-9-6 reps for time of:
kettlebell snatch, each hand (one bell up from your normal snatch weight)
goblet squats

Rest 3 minutes

12-9-6 reps for time of:
kettlebell swing, each hand (two bells up from your normal snatch weight)
wall ball shots, 20 lbs/14 lbs

Rest 3 minutes

12-9-6 reps for time of:
Power clean, 135 lbs/95 lbs/65 lbs
box jumps, 24″ box/20″ box

Competition Team Lift

Back Squat
7 x 7 reps, on the 5:00 start interval
Start at 70% and go up as you can

Competition Team Skills

5 rounds of:
150 meter run
3 rope climbs

Supplemental Workout

10 rounds of:
1 minute walking
1 minute easy jog
1 minute hard run

More…

Congrats to Scott & Diana at the CF Games

The CrossFit Games 2016 are done for Scott Olson and Diana Rudolph.

You both worked so hard to get to the Games and fought even harder once there. Scott finished 11th in the world for Masters men 60+ and Diana finished 15th for Masters Women 50-54. You are both at the top of the Sport of CrossFit and you give us such inspiration.

We were all glued to the screen at the gym waiting for a glimpse of you competing. We cheered and yelled and supported you both.

We are so proud of you.… More…