Daily WOD

CrossFit Workout 9/22/17 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)

Alternating EMOM for 15 minutes of:
a set of the pullup warmup
30 double-unders
150 meter run

Workout (start this at 40 past the hour)

5 rounds, on the 4 minute start interval of:
a set of pullups/muscle-ups (must be unbroken)
5 tall box jumps, 8-12″ taller than your normal height
150 meter sprint

You are scored two ways on this.
1. How many pullups/muscle-ups you total over the 5 rounds.
2. What your total time worked is.

Lift

10 rounds, on the 2:00 start interval of:
1 squat snatch + 1 hang squat snatch
Start at 70% and go up as you can.

Skills 

10 rounds of:
150 meter sprint
a set of strict HSPUs
2 minutes rest

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 9/21/17 Thursday

Skills Hour with NFL Amy 
Thursdays through this summer
6:30 – 7:30 PM
This class is for anyone that has a specific CrossFit Skill that you wish to work on.  Amy will work on various Skills throughout the summer.  Talk to her at the gym and make requests  for the upcoming week.  It won’t by JUST skills.  You will get a great workout at the end of the hour as well.

A great addition to Amy’s Skills Class
Skills class with Amy will have a special focus for Sept 21st, 28th, and Oct 5th classes- strategy and warm-up for CrossFit Open style workouts.  The class will utilize the Everyday Warrior Battle Series as testing workouts (1 workout released per week) to experiment with warm-up intensity/weights and individual strategy for each workout.  Let’s use this time of year to find how to maximize your score on these types of workouts, and have time to address any weaknesses before the 2018 CrossFit Open!  Class will be Thursdays at 5:30 and 6:30pm.  Registration for the Everyday Warrior Battle Series is encouraged but not required.  https://battleseries.everyday-warrior.org/

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)

Warm-up to a heavy power snatch
30 double-unders

Workout (start this at 35 past the hour)

6 rounds for time of:
24 air squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Lift

Please make up a team lift from this week.

Skills 

Ski Prep
Alternating EMOM for 20 minutes:
10 goblet squats
10 heavy russian swings

Use the same weight kettlebell for both exercises.

Endurance

Please make up a supplemental workout from this week.

CrossFit Workout 9/20/17 Wednesday

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 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 (1 power clean + 1 push jerk + 1 split jerk) , up to something very heavy for you
a set of ring dips after each set

Workout (start this at 40 past the hour)

7 rounds for time of:
15 russian twists, 20 lbs
15  romanian deadlifts, 95 lbs/65 lbs
150 meter run

Lift

5 x 5 of front squat, 70%
5 x 3 of shoulder press, get heavy

Skills
5 rounds of:
300 meter row
3 rope climbs
Endurance

45 minute steady state cardio.  You pick.

CrossFit Workout 9/19/17 Tuesday

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 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
10 overhead squats, increasing weight
pull-up warm-up after each set

Workout (start this at 40 past the hour)

21-15-9 reps for time of:
overhead squat, 135 lbs/95 lbs/65 lbs
pull-ups

If you can do muscle-ups, please do 7-5-3 reps instead of the pull-ups.

Lift

EMOM for 20 minutes of:
1 deadlift
start at 70% and go up as you can.  You must stay on the 1 minute start interval.

Skills

5 rounds for completion of:
500 meter row
10 burpees over the rower

Rest exactly 2 minutes after each round.

Endurance

45 minute steady state cardio.  You pick.

CrossFit Workout 9/18/17 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(1 power clean + 1 push press + 1 push jerk + 1 split jerk) , up to your workout weight
A set of strict pull-ups after each set

Workout (start this at 35 past the hour)

5 rounds for time of:
400 meter run
20 wall ball shots, 20 lbs/14 lbs
10 power clean and jerks, 135 lbs/95 lbs

Time cap is 25 minutes.

Lift

EMOM for 20 minutes of:
3 back squats
Do the first 10 sets at 70%, then go up as you can.

Skills

Work on your worst CrossFit Skill for 15 minutes.

Endurance

8 x 400 meter run
rest exactly 2:00 in between intervals.  Try to hold your 2 mile race pace.

CrossFit Workout 9/15/17 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)

Alternating EMOM for 15 minutes of:
12 overhead squats, 45 lbs
10 two-handed KB snatches, light
8 two-handed KB lunges, light

Workout (start this at 40 past the hour)

As many rounds in 20 minutes of:
15 left hand KN snatches, 20 kg/12 kg
15 alternating lunges (each leg)
15 right hand KB snatches, 20 kg/12 kg
150 meter run

Lift

10 rounds, on the 2:00 start interval of:
1 squat clean + 3 front squats + 1 split jerk
Start at 70% and go up as you can.

Skills 

10 rounds of:
150 meter sprint
a set of strict HSPUs
1 minute rest

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

Skills Hour with NFL Amy 
Thursdays through this summer
6:30 – 7:30 PM
This class is for anyone that has a specific CrossFit Skill that you wish to work on.  Amy will work on various Skills throughout the summer.  Talk to her at the gym and make requests  for the upcoming week.  It won’t by JUST skills.  You will get a great workout at the end of the hour as well.

A great addition to Amy’s Skills Class
Skills class with Amy will have a special focus for Sept 21st, 28th, and Oct 5th classes- strategy and warm-up for CrossFit Open style workouts.  The class will utilize the Everyday Warrior Battle Series as testing workouts (1 workout released per week) to experiment with warm-up intensity/weights and individual strategy for each workout.  Let’s use this time of year to find how to maximize your score on these types of workouts, and have time to address any weaknesses before the 2018 CrossFit Open!  Class will be Thursdays at 5:30 and 6:30pm.  Registration for the Everyday Warrior Battle Series is encouraged but not required.  https://battleseries.everyday-warrior.org/

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)

Warm-up to a heavy power snatch (much heavier than your workout weight)
A set of 7 burpees after each set.

Workout (start this at 40 past the hour)

30-20-10 reps for time of:
V-ups
power snatch, 95 lbs/65 lbs
push-ups

This has a 20 minute time cap.

Lift

Please make up a team lift from this week.

Skills 

Ski Prep
Start a set at the top of every minute:
10-12-14-16-18-20-18-16-14-12-10 reps of:
Wall ball shots, 20 lbs/14 lbs

Endurance

Please make up a supplemental workout from this week.

CrossFit Workout 9/13/17 Wednesday

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 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 (1 power clean + 1 push jerk + 1 split jerk) , up to workout weight
a set of ring dips after each set

Workout (start this at 40 past the hour)

5 rounds of:
25 calorie row
Max jerks, 205 lbs/135 lbs/95 lbs/65 lbs

You have two minutes to accomplish the 25 calorie row and then however many jerks you can get down between the time you are done with the row and the 2 minute mark.  You then rest till the 3 minute mark and start rowing again.

Your score is the total number of jerks.

Lift

5 x 5 of back squat
Start at 70% and go up as you can.  Rest as much as you need in between sets

Skills
15 rope climbs
Every time that your feet are on the ground for more than 5 seconds, run a 150 meter run.
Endurance

45 minute steady state cardio.  You pick

CrossFit Workout 9/12/17 Tuesday

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 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
10 goblet squats, 24 kg (16 kg)
pull-up warm-up
easy 150 meter run after each set

Workout (start this at 40 past the hour)

5 rounds of:
30 double-unders
15 pull-ups
30 air squats
150 meter run
rest exactly 2:00

Your time is the time shown on the clock, minus 8 minutes.

Lift

EMOM for 20 minutes of:
1 push jerk + 1 split jerk, no squat racks
start at 65%, go up slowly on this one.  Focus on form and speed.

Skills

5 rounds for completion of:
500 meter row
a set of strict HSPUs

Endurance

45 minute steady state cardio.  You pick.

CrossFit Workout 9/11/17 Monday

9/11 Hero workout at FRCF
It has been 16 years since the US was attacked on September 11th, 2001.

Come in and do a hero workout at FRCF today.  All are invited.  Member or not.  We will be doing the CrossFit Hero workout McGhee in all of our scheduled CrossFit workouts today.

McGhee
As many round in 30 minutes of:
5 deadlifts, 275 lbs/185 lbs
13 pushups
9 box jumps, 24″ box/20″ box

T3 and the Do More Charity Challenge
The Train to Transition Veterans Project has teamed up with Freedom Hunters to sponsor a team for the Do More Charity Challenge. Two great veterans organizations working together to raise money to help veterans as they adjust to civilian life.

The Do More Charity Challenge is a great event that is taking place September 30 – October 1st, 2017 and has a prize purse of over $120,000. We have assembled a great team to compete for that prize purse.

However, we need your help.

The first scored event is how much each team raised on their own for their non-profit. That is where you can really help us out. We are doing a fundraising push from September 8th thru September 28th.  We are kicking off our fundraising efforts with the CrossFit Hero Workout named McGhee.  We are all asking everyone that we know to help us in our fundraising efforts. Every dollar goes to helping a veteran in need.

Fundraising Event at FRCF
Monday, September 11th, all day

We will be doing the Hero Workout McGhee throughout our normally scheduled CrossFit workouts on Monday, September 11th.

Fundraising Page:  https://www.coloradogives.org/T3-FreedomHunters

Thank you for any donation you are willing to give.