Workout of the Day

General Warm-up

550 meter row

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)

5 x 5 deadlifts, up to 70% of your one rep max
easy 150 meter jog

Workout (start this at 35 past the hour)

5 rounds for time of:
400 meter run
21 deadlifts, 185 lbs (135 lbs)

This has a 25 minute time cap.

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.

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 x 5 push jerks, up to workout weight
30 double-unders after each set

Workout (start this at 40 past the hour)

For time:
50 wall ball shots, 20 lbs (14 lbs)
25 push jerks, 135 lbs/95 lbs/65 bs
50 wall ball shots, 20 lbs (14 lbs)

If you can push jerk more than 225 lbs/155 lbs, please use 155 lbs/105 lbs.

Competition Team Lift

Deadlift
5 x 3 reps
Start at 75% of your one rep max and go up from there.

Competition Team Skills

EMOM for 20 minutes of:
5 strict pullups
8 pushups

All 13 reps are performed every minute.  If you can’t do 5 strict pullups on the minute, pick a rep scheme that you can hold for the 20 minutes.

Supplemental Workout

Easy 30 minute row.

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 (3 power cleans + 3 back squats) up to workout weight
Pull-up warm-up after each set

Workout (start this at 35 past the hour)

3 rounds for time:
One minute of back squats, 135 lbs/95 lbs/65 lbs
Rest one minute
One minute of pullups, C2B if you can.
Rest one minute
One minute of power cleans, 135 lbs/95 lbs/65 lbs
Rest one minute

Competition Team Lift
Snatch
15 rounds, on the :90 start interval of:
1 power snatch + 2 hang squat snatch
Start at 75% of your POWER snatch and go up if you can.
Competition Team Skills
5 rounds for completion of:
30 double-unders
30′ of hand walking

Supplemental Workout

Airdyne Intervals
7 rounds of:
2 minute hard
1 minutes easy spin

FRCF Combatives

Monday and Wednesdays 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 .

This training is open to anyone that wishes to learn how to defend themselves.  FRCF member or not.

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 power cleans, up to 185 lbs/135 lbs
30 double-unders after each set

Workout (start this at 40 past the hour)

Row 1000 meters for time
At 6 minutes, AMRAP for 11 minutes of:
6 deadlifts, 95 lbs (65 lbs)
3 burpees
6 box jumps, 24″ box (20″ box)
3 burpees
6 hang power cleans, 95 lbs (65 lbs)
3 burpees
6 box jumps, 24″ box (20″ box)
3 burpees
At 12 minutes, row 1000 meters for time.

Your score is the total number of reps performed AND a second score of your total time rowed.

Competition Team Lift

Workout #2

6 sets, on the 5 minute start of:
9 back squats @ 60%

Competition Team Skills

EMOM for 20 minutes of:
5 strict pullups
5 HSPUs

Do all 10 reps every minute.

Supplemental Workout

15 rounds of:
1 minute walk
1 minute run

General Warm-up

550 meter row

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)

5 x 5 reps, done in order of:
pushups
situps
wall ball shots
burpees
KB swing

You don’t have to push hard on this part, but you need to just keep moving through these reps.

Workout (start this at 40 past the hour)

 

7 rounds for time of:
5 burpees
10 wall balls, 20 lbs/14 lbs
150 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.

FRCF Combatives

Monday and Wednesdays 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-u(start this at 20 past the hour)

5 x 5 overhead squats, up to heavier than workout weight
30 double-unders after each set

Workout (start this at 40 past the hour)

As many reps in 12 minutes of:
10 overhead squats, 95 lbs (65 lbs)
20 V-ups
40 double-unders

Competition Team Lift

Power Clean and Push Press
12 rounds, on the 2:00 start interval of:
1 squat clean + 1 hang squat clean + 2 push presses
Start at 75% of your push press max and go up as you can.

Competition Team Skills

EMOM for 20 minutes of:
6 pullups
6 pushups

All 12 reps are performed every minute.

Supplemental Workout

Easy 30 minute run.

FRCF Combatives

Monday and Wednesdays 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 sets of ring dips
20 double-unders after each set
200 meter row after each set

Workout (start this at 35 past the hour)

For time:
150 meter run
40 pushups
400 meter run
30 pushups
550 meter run
20 pushups
800 meter run
10 pushups

This has a 25 minute time cap.

Competition Team Lift
Snatch
15 rounds, on the :90 start interval of:
1 power snatch + 1 hang squat snatch + 2 snatch balances
Start at 75% of your POWER snatch and go up if you can.
Competition Team Skills
5 rounds for completion of:
150 meter run
hand walk across the gym

Supplemental Workout

Airdyne Intervals
1 minute hard
2 minutes easy spin

FRCF Combatives

Monday and Wednesdays 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 .

This training is open to anyone that wishes to learn how to defend themselves.  FRCF member or not.

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 thrusters, up to 185 lbs/135 lbs
pull-up warm-up
150 meter jog after each set

Workout (start this at 40 past the hour)

For Time:
550 Meter run
then
5 rounds of
max set of muscle-ups
10 thrusters, 95 lbs (65 lbs)
150 meter run

There isn’t a break between the 550 m run and the 5 rounds.  Run in the door and jump right on the rings.  If you can’t do muscle ups, do a max set of pull-ups.

Competition Team Lift

EMOM for 20 minutes of:
3 back squats, do the first 10 sets 5 lbs heavier than the last time that you did this workout.  On the last 10 minutes, go up as you can.

Competition Team Skills

5 rounds for completion of:
300 row
3 rope climbs

Supplemental Workout

15 rounds of:
1 minute walk
1 minute run

General Warm-up

550 meter row

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)

5 x 5 reps, done in order of:
pushups
situps
squats
burpees
KB swing
pullup

You don’t have to push hard on this part, but you need to just keep moving through these reps.

Workout (start this at 40 past the hour)

3 person, deck of cards

Do whatever exercise is written on each individual card.  The number of the card is the number of reps.  Face cards are 10 reps.  Aces are 15 reps.

HOWEVER……..
Every time that you pull a card that has a heart on it, you don’t do that exercise and rep scheme, you run a 150.

Only one person on your team can work at a time.

COACHES:
The decks are up in the front near the white board.

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.

So…….. Tell me what you are doing for mobility again?????

FRCF Combatives

Monday and Wednesdays 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-u(start this at 20 past the hour)

5 x 5 overhead squats, up to heavier than workout weight
30 double-unders after each set

Workout (start this at 40 past the hour)

As many reps in 12 minutes of:
5 box jumps, 24″ box (20″ box)
10 overhead squats, 95 lbs (65 lbs)
150 meter run

Competition Team Lift

Split Jerk
EMOM for 20 minutes of:
1 push press + 1 split jerk
Keep all reps at 70% of your push press.  Work speed and technique.

Competition Team Skills

EMOM for 20 minutes of:
5 pullups
5 pushups

All 10 reps are performed every minute.

Supplemental Workout

Easy 30 minute run.