Front Range CrossFit | Denver's leader in fitness, strength & conditioning

Sunday's Start Times

The start times for Sundays events will be posted here by 10 PM tonight.  We are going in the reverse order of the current places.  You can see the current standings here.  So the higher you are placed the later your start time will be for workout #3.

Made the 10 PM cutoff by 3 minutes.

Here are the starting times for the Tire Flip Sprint.  Workout #4's start time will be up shortly.

Download Tire Flip Sprint Starting Time

Download Women's Workout #4 Start Times

Download Men's Workout #4 Start Times

Workout #3

For time:

5 tire flips, 500 lbs (350 lbs)
100 meter sprint
5 tire flips, 500 lbs (350 lbs)

Modified weights
men - 350 lbs
women - 250 lbs

The event starts with the athlete flipping the tire 5 times.  The athlete then jumps through the tire, sprints down to the turn-around and returns to the tire, flips it 5 more times and then jumps through the tire.  Time stops when the athlete's feet hit the ground outside the tire after jumping through the tire.  There is a 3 minute cut-off.

Workout #4

2 rounds for time of:

500 meter row
10 burpees
20 kettlebell snatches, 24 kg (16 kg) each hand
30 ball slams, 45 lbs (30 lbs)

Modified weights
men - 16 kg kettlebell, 30 lb slam ball
women - 12 kg kettlebell, 20 lb slam ball

The athlete will start on the rower and progress through the workout in the order listed.  The listed number of reps must be completed before moving on to the next exercise.  There is an 18 minute cut-off.

ROM Standards

Burpee
The athlete will start in an upright position.  The bottom position is reached with the athlete prone on the floor, with the chest touching the floor.  The top position is reached when the athlete jumps over the 6" stick, with the hands clapping at full extension over the head.  The clap must be audible and must happen while the athlete is in the air.

Kettlebell Snatch
The athlete must have the kettlebell hit lockout overhead, with the arm at extension and the hand directly over the shoulder.  The knees and hips must be at extension when the hand is directly over the shoulder.

Important safety information
We don't drop odd shaped metal objects onto the ground.  EVER.  It is dangerous for the athlete, the judge, and anyone else in the vacinity.  It is disrespectful to the athlete, the equipment, the gym, and everyone in the area that might get injured by the athlete's carelessness. 

The first time that an athlete drops the kettlebell to the ground without a hand attached to it, the athlete will be assessed an additional 20 reps to that kettlebell set.  The second time, the athlete will be disqualified from the CO Open. 

Ball Slam
The athlete will pick the slam ball off the ground and raise it up over the head.  The ball must be directly over the head with the knees and hips at extension.  The athlete will slam the ball down onto the ground hard enough that the ball bounces off the ground.  In order for the rep to count, the athlete must catch the ball before it hits the ground again.  You cannot simply raise the ball over your head and then let it drop to the ground.  It must be slammed and you must catch it on the rebound.