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

CrossFit Workout
General Warmup
550 meter run

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

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

Workout Specific Workout (start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
150 meter run
14 kettlebell snatches, up to 24 kg (up to 16 kg) total
10 goblet squats, same kettlebell

Use the next 8 minutes to warmup your barbell power snatch to workout weight.

Workout (start this at 40 past the hour)
4 rounds for time of:
400 meter run
20 wall ball shots, 20 lbs (12 lbs)
10 power snatches, 95 lbs (65 lbs)

If you can snatch more than 200 lbs (135 lbs) please use 135 lbs (95 lbs).

This has a 20 minute time cap.

Competition Team Lift
5,5,3,3,1,1,1,1 reps of:
overhead squat, on the 2 minute start interval

Competition Team Skills
Rotating EMOM for 15 minutes of:
30 double-unders
1-4 bar muscle-ups, no more than two attempts per round
8 burpees

Supplemental Workout
5k row

CrossFit Workout
General Warmup
550 meter run

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

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

Workout Specific Workout (start this at 20 past the hour)
Rotating EMOM for 12 minutes of:
150 meter run
10 burpees
150 meter row

Workout (start this at 35 past the hour)
4 rounds, on the 6 minute start interval of:
500 meter row
max ring dips

This workout is performed as a two person team.  Each partner must both row a 500 and do one round of the max reps of ring dips.  The remainder of the 6 minutes is used as rest.

Person #1 rows 500 as quickly as possible
Person #2 does as many dips while person #1 rows
Switch

Your score it the number of dips performed.

Competition Team Lift
10 rounds, on the 2 minute start interval of:
1 squat clean + 3 front squats + 1 split jerk
start at 70% of your lowest max of the above listed exercises and go up from there.

Competition Team Skills
20 minutes of goat work.

Supplemental Workout
10 rounds of:
2 minute run, 5-6/10
1 minute walk

CrossFit Workout
General Warmup
550 meter run

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

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

Workout Specific Workout (start this at 20 past the hour)
Rotating EMOM for 12 minutes of:
pullup warmup
150 meter run
10 overhead squats, 45 lbd (35 lb)

Starting at 35 past the hour.......
5 x 3 of squat snatches, on the two minute start interval

Workout (start this at 45 past the hour)
21-15-9 reps for time of:
toes-to-bar
squat snatches, 95 lbs (65 lbs)

If you can squat snatch more than 200 lbs (135 lbs) please use 115 lbs (75 lbs).

This has a 15 minute time cap.

Competition Team Lift
Make up a Team Lift from this week.  If you did all three days.....REST.

Competition Team Skills
Make up a Team Skills workout from this week.  Priority is the ring muscle-ups from Wednesday.  If you did all three days.......REST.

Supplemental Workout
4 x 1000 meter row, on the 6 minute start
1st - Warmup
2nd - 2k race pace + 5 seconds
3rd - 2k race pace
4th - 2k race pace - 2 seconds

CrossFit Workout
General Warmup
550 meter run

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

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

Workout Specific Workout (start this at 20 past the hour)
Alternating EMOM for 16 minutes of:
16 kettlebell snatches, 16-20 kg (8-12 kg)
32 double-unders

Workout (start this at 40 past the hour)
For time:
500 meter row
50 FRCF pushups
500 meter row
50 abmat situps
500 meter row
50 two-arm KB presses, 16 kg (12 kg)
500 metr row
50 V-ups

This has a 20 minute time cut.

Competition Team Lift
Alternating EMOM for 10 minutes of:
7 overhead squats @ 70% 
7 tall box jumps, 32" box jump (28" box jump)

5 x 6 reps of:
snatch grip deadlift, 110% of your max snatch

Competition Team Skills
3 rounds, on the 6 minute start interval of:
10 ring muscle-ups
Stop doing muscle-ups at the 4 minute mark, regardless of how many you have done that round.

Supplemental Workout
60 minute easy bike spin @ 65% of your max heart rate.

CrossFit Workout
General Warmup
550 meter run

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

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

Workout Specific Workout (start this at 20 past the hour)
Rotating EMOM for 9 minutes of:
5-10 pullups
10 kettlebell swings, 16,20,24 kg (8,12,16 kg)
15 air squats

Starting at 30 past the hour.......
5 x 3 of power cleans, on the two minute start interval

Workout (start this at 40 past the hour)
For time:
9 power cleans, 135 lbs (95 lbs)
30 pullups
7 power cleans, 135 lbs (95 lbs)
20 pullups
5 power cleans, 135 lbs (95 lbs)
10 pullups

If you can do bar muscle-ups, please do 9,7,5 of bar muscle-ups instead of the pullups.
If you can power clean more than 225 lbs (155 lbs) please use 185 lbs (125 lbs).

Competition Team Lift
EMOM for 20 minutes of:
1 squat snatch + 1 snatch balance, start at 60% and go up as high as you can.  No consecutive lifts at the same weight.  Either up 5 or down 5 pounds.

5 x 10 of one legged squats (NOT PISTOLS!!) Back foot raised up on a 12" box.  2 x 45 lb dumbbells for guys, 2 x 35 lb for girls

Competition Team Skills
5 rounds for completion of:
10 ring dips
10 GHD situps
200 meter run

Supplemental Workout
Easy 10 minute row
Walk for 5 minutes
10 minute row @ 2k race pace + 15 seconds
Walk for 5 minutes
10 minute row @ 2k race pace + 10 seconds

CrossFit Workout
General Warmup
550 meter run

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

90 Rep Warmup (start this at 15 past the hour)
3 rounds of:
10 goblet squats, light
10 KB swings, light
10 KB overhead situps, light

Workout Specific Workout (start this at 20 past the hour)
Rotating EMOM for 8 minutes of:
10 one handed KB thrusters, 24 kg (16 kg)
150 meter row
10 one handed KB clean and jerks, 24 kg (16 kg) total
150 meter run

Workout (start this at 35 past the hour)
Alternating EMOM of:
5 thrusters, 95 lbs (65 lbs)
25 double-unders

Every other cycle, add 10 lbs to the thruster weight.  So every 4 minutes.

The workout is over when you can't do the 5 thrusters in the minute.  Your score is how many thrusters you complete in the workout.

Competition Team Lift
5 heavy back squat singles, you pick the weight.  If you feel froggy, go for a PR.
on the 3:00 minute start interval

Competition Team Skills
5 rounds for completion of:
10 single arm, dumbbell snatches, 65 lbs (45 lbs)
200 meter run

Supplemental Workout
Easy 30 minute run

Rest day.

If you must do something, get out for a long slow distence workout of 1.5 - 2 hours.  

"Every moment of one's existence one is growing into more or retreating into less. One is always living a little more or dying a little bit."
- Norman Mailer

CrossFit Workout
General Warmup
550 meter run

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

90 Rep Warmup (start this at 15 past the hour)
Coaches Choice

Workout Specific Workout (start this at 20 past the hour)
5 x 3 of power clean, up to workout weight
pullup warmup after each set

Workout (start this at 35 past the hour)
4 rounds, on the 6 minute start interval of:
400 meter run
30 double-unders
20 air squats
10 pullups, C2B if you can
5 power cleans @ 65% of your max power clean

Your score is the total time worked.

Competition Team Lift
max for the day of:
1 squat snatch + 1 hang squat snatch
No more than 10 attempts.  They must be linked.

Competition Team Skills
On the 90 second start interval, 5 completer rounds of:
1 set of ring muscle-ups
10 pistols, alternating legs

You choose the number of muscle-ups per round, but try to hit the same number each round.

Supplemental Workout
5k row

CrossFit Workout
General Warmup
1000 meter row

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

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

Workout Specific Workout (start this at 20 past the hour)
5 x 3 position snatch, working up to your workout weight
10 kettlebell snatches after each set, working up to workout weight.

Workout (start this at 35 past the hour)
Brad's Birthday Workout
10 rounds for time of:
24 kettlebell snatches, 24 kg (16 kg) total
19 abmat situps
7 pushups
3 position snatch, 95 lbs (65 lbs)

If you can snatch more than 200 lbs (135 lbs) please use 135 lbs (95 lbs).
The 3 position snatch is a squat snatch, with the first position pulled from the ground, the second is a hang squat snatch from below the knee, the third is a hang squat from above the knee.  All three lifts must be linked and must be made each round before moving on.  

So if you miss the third position, you must start again from the first position.  My recomendation would be to not miss.......

There is a 25 minute time cut for this workout.

Competition Team Lift
10 rounds, on the 90 second start interval of:
1 squat clean + 1 front squat + 1 split jerk, start at 75% of your squat clean and go up from there.

Competition Team Skills
50 kipping hand stand pushups, you choose the depth.
Everytime that you come off the wall, you must walk 20" on your hands.

Supplemental Workout
6 x 500 meter row on the 4 minute start interval, at your 2k race pace

October 18-19th, 2014
Final Score Sheet: Download 2014 FRCF Fall Weightlifting Championships
Podium photos: have been posted to Facebook: Front Range CrossFit

Once again your FRCF Teammates showed how to practice hard, prepare for an event, execute a plan and hit their goals on the stage. Everyone hit Personal Records and many took home metals. Congratulations.

Hailey Wenke: 9 Snatch PR, 10 C&J PR, 19 Total PR, 1st T School Age -13 <35 Saturday.
Laila Bartlett: 9 Snatch PR, 10 C&J PR, 19 Total PR, 1st T School Age -13 <35 Saturday.

Holland Hill: 73 Snatch PR, 86 C&J PR, 159 Total PR, 1st 69 Saturday.

Owen Shearer: 115 Snatch PR, 150 C&J PR, 265 Total PR, 1st 94 Saturday.
Erik Anderson: 105 Snatch PR, 125 C&J PR, 230 Total PR, 2nd 94 Saturday.
Dave Loudenslager: 81 Snatch PR, 108 C&J PR, 189 Total PR, 4th 94 Saturday.

Drew Turley: 66 Snatch PR, 80 C&J PR, 146 Total PR, 3rd 105 Saturday.

Andy Horst: 80 Snatch PR, 110 C&J PR, 190 Total PR, 2nd 105+ Saturday.

Allison Hardy: 39 Snatch PR, 60 C&J PR, 99 Total PR, 1st Master 75 Sunday.

Josh Guillen: 80 Snatch Max (hit 88 in back PR), 109 C&J, 188 Total, 5th 85 Sunday.

2015 News:
Mark your calendars. FRCF Will be holding this meet next on May 2-3, 2015.