CrossFit Workout 7/12/18 Thursday

Warmup
3 rounds all together of:
1 length high knees
1 length high knees w/butt kicks
1 length a-skips
1 length b-skips

then 3 rounds with a partner of:
:30 medium weighted plank (partner places weight on)
:30 gentle partner assisted thoracic opener https://www.youtube.com/watch?v=PRGc9hcXGaQ
:30 mirror shuffle drill medium intensity
https://www.youtube.com/watch?v=qjSzGMxaw4Y

Workout Warmup
8 rounds of: E90s building in intensity of:
1 Flying 50 (dumpster to garage door). Start at the dumpster, build to a fast run, coast to a stop once you pass the garage door.

then:
3 rounds of
3 overhead split squats building to workout weight
3 bjsd
15 double unders

CrossFit Workout
For time:
800 m run

rest 3:00

6:00 AMRAP
6 OH Split Squats/side 45/30 or 20/12
6 BJSD
60 DU/30 stick jumps lowest height

Coach’s Note
The 800 is for time. Start off strong, and try and get faster over the second 400. Finish hard. The Overhead split squats may be awkward. Pick a weight that allows you to do 6 smoothly. Move fast and try and keep the double unders unbroken, or in large chunks.

Lift
Make up something

Conditioning
make up something

Skills
make up something

CrossFit Workout 6/1/18 Friday

Warmup
10:00 of:
Lazy side plank 8 breaths/side https://www.youtube.com/watch?v=kKMGAiDQRNw
T-spine rotation 8/side https://www.youtube.com/watch?v=GxOAf5xN9-8
3 Nordic hamstring curls https://www.youtube.com/watch?v=5JLd4OA_XXk
1 length up and back leopard crawl

Workout Warmup
6 rounds:
3 hang power cleans building above workout weight
2 slamball over shoulder, focusing on violently opening your hips.
:30 of rowing, building from very easy in the first round to an all out sprint your last round
rest 3:00 after the last rowing set, then start the 1k.

CrossFit Workout
For time:
1K row

3:00 rest

3 rounds for time:
8 hang power cleans 115/75
10 ball slams 30/20
8 burpees over the bar

If you are running, run a 550 for time.
If you are biking, do 90 calories for time.
If you can, please row.

Coach’s Note
I want this to be full effort on both pieces. Two scores today. Scale the hang power clean weight so you can do at least the first 8 unbroken.

Lift
Hit 5 power cleans between 85-95% of your max. Rest at least 3:00 b/t sets.

Skills
Spend 15:00 working on your worst CrossFit skill. Keep fatigue low, and reps technical.

Supplemental
Taper Week. No extra conditioning. Hit the WOD hard and fast.

CrossFit Workout 3/3/18 Saturday

Saturday workout schedule change
We are hosting a CrossFit Level 2 course this weekend at FRCF.  The CrossFit Room will be open at the following times:

Saturday 7:00 – 8:00 AM
Saturday 6:30 – 8:00 PM

Saturday Cook Park Workout
We will also be doing a workout at Cook Park at 9:00 AM on Saturday morning.  All are invited.  We will be meeting at the rugby field next to the community center at Cook Park.  The address is:

Cook Park
7100 Cherry Creek South Drive
Denver, CO 80224

CrossFit Workout 11/1/17 Wednesday

Warm-up
Alternating EMOM for 12 minutes of:
rowing sprint start
1 set of toes to bar
1 set of two-handed kettlebell push presses, ascending

Workout
3 rounds for time of:
30 calorie row
20 V-ups
10 push presses, 135 lbs/95 lbs/65 lbs/broomstick

Lift
EMOM for 20 minutes of:
1 squat clean, 70% of your one rep max

CrossFit Workout 10/16/17 Monday

Warm up
5 x 5 of overhead squat, up to something very heavy
A set of the pull-up warm up

CrossFit Workout
As many rounds in 12 minutes of
10 pull-ups
12 overhead squats, 95 lbs/65 lbs

CrossFit Workout 10/12/17 Thursday

CrossFit Workout

5 rounds for time of:
15 kettlebell swings, 24 kg/16 kg
15 V-ups
15 romanian deadlifts, 95 lbs/65 lbs
15 knees to elbows

Yup, its a lot of core.  Get after it and have fun.

CrossFit Workout 8/21/17 Monday

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)

Alternating EMOM for 12 minutes of:
10 toes-to-bar
12 KB snatches, ascending weight
30 double-unders after each set

Workout (start this at 40 past the hour)

50-40-30-20-10 reps for time of:
double-unders
V-ups

This has a 20 minute time cap.

Lift

10 x 5 reps, on the 3:00 start of:
back squat
Do the first 5 sets at 70% and go up as you can after that

Skills

Work on your worst CrossFit Skill for 15 minutes.

Endurance

10 x 500 meter row
rest exactly 1:00 in between pieces.  Record and keep your total time for all of the work, minus the 9 minutes of rest.

CrossFit Workout 8/11/17 Friday

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(3 snatches + 3 clean and jerks) up to workout weight (try do link all of these reps.)
15 push-ups after each set

Workout (start this at 30 past the hour)

For time:
1.25 mile run (around the block)
30 snatches, 135 lbs/95 lbs/65 lbs
1.25 mile run (around the block)
30 clean and jerks, 135 lbs/95 lbs/65 lbs

Lift

EMOM for 20 minutes of:
20 double-unders
1 back squat

Start at 60% of your max and go up as you can.

Skills 

1o rounds of:
300 meter row
1 rope climb

Endurance

3 hour long slow cardio session

You pick how to do it.  You can do this 3 hour session either today, Saturday or Sunday.
Get out and enjoy the crazy beautiful CO weather.

CrossFit Workout 8/7/17 Monday

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 squat clean, up to workout weight.
pullup warmup

Workout (start this at 40 past the hour)

8 rounds for time of:
4 bar muscle-ups
2 squat cleans

Star the cleans at 60% and go up by 10 lbs for the men and 5 lbs for the women.

If you can’t do the bar muscle-ups please do 12 pull-ups per round.

Lift

10 x 3 reps of back squat.  No time requirement
Start at 65% and go up as you can.

Skills

Work on your worst CrossFit Skill for 15 minutes.

Endurance

45 minute run as soon as you wake up

CrossFit Workout 8/4/17 Friday

Flash Back Friday, 2009

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:
20 kettlebell snatchs, ascending weight
30 double-unders
150 easy jog

Workout (start this at 40 past the hour)

10-9-8-7-6-5-4-3-2-1 reps for time of:
box jumps, 24″ box (20″ box)
RH kettlebell snatch, 24 kg (16 kg)
goblet squat, 24 kg (16 kg)
LH kettlebell snatch, 24 kg (16 kg)

Lift

EMOM for 20 minutes of:
20 double-unders
1 power clean and push jerk

Start at 60% of your max and go up as you can.

Skills 

8 minutes of:
Hand stands

Scoring:
4 pts for each strict HSPU
1 pt for each kipping HSPU

See how many points you can accumulate.

Endurance

3 hour long slow cardio session

You pick how to do it.  You can do this 3 hour session either today, Saturday or Sunday.
Get out and enjoy the crazy beautiful CO weather.