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.

CrossFit Workout 7/8/17 Saturday

Jasmine’s Birthday Workout

6 rounds of:
32 weighted walking lunges, 20 kg/12 kg
32 double-unders
320 meter run

CrossFit Workout 5/5/17 Friday

Saturday schedule change
Please remember that we are hosting the FRCF Spring Weightlifting Meet this weekend.  We will be open for ONE CrossFit workout on Saturday at 8 AM.  All other classes are cancelled.  We will resume our normal schedule on 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-u(start this at 20 past the hour)

5 x 3 of squat snatch, up to heavier than workout weight
30 double-unders after each set

Workout (start this at 40 past the hour)

5 rounds for time of:
300 meter row
15 back squats
15 pullups, chin over

If you have over a 1.5 bodyweight back squat, use your body weight on the bar for the workout.
If you have less than 1.5 bodyweight back squat max, use 2/3 of your BW for the workout.

Competition Team Lift

EMOM for 20 minutes of:
1 power clean + 1 split jerk

Start at 70% and go up as you can.

Competition Team Skills

 

30 flat HSPUs for time
rest exactly 3 minutes
20 4.5″ deficit HSPUs for time
rest exactly 3 minutes
30 flat HSPUs for time

Supplemental Workout

5 x 1000 meter row
Start every 6 minutes.
Start easy and get progressively faster as you go.

CrossFit Workout 4/25/17 Tuesday

FRCF Combatives
Tuesday night 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.

Gymnastics Class

Can you do 5 C2B pull-ups but still can’t do a bar muscle-up?
Can you do 5 ring dips and want to work on ring musble-ups?
Are you obstinate?

Awesome.  Talk to Pete about working on those skills.

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 deadlifts, up to workout weight
5 x 5 push presses, up to workout weight

Workout (start this at 40 past the hour)

2 rounds for time of:
10 deadlifts, heavy for you.  For most this is going to be 225/155.
20 push presses, heavy for you.  For most this is going to be 135/95.
30 wall ball shots, 20 lbs (14 lbs)

20 minute time cap.

If you deadlift more than 400 lbs/300 lbs you can deadlift 315/205.
If you can do HSPUs, do them instead of the PPs with a 4.5″ deficit.

Competition Team Lift

Workout #6

10 sets, on the 3 minute start interval of:

6 back squats, 10 lbs heavier than Workout #3

Competition Team Skills

EMOM for 20 minutes of:
8 pushups
6 C2B pull-ups

Do all 14 reps every minute.  If you can’t do 6 pull-ups the entire time, please pick a number that you think that you can hold for the entire 20 minutes.

Supplemental Workout

10 rounds of:
1 minute walk
1 minute jog
1 minute run

CrossFit Workout 4/22/17

CrossFit Workout

As a team of three athletes, with only one athlete working at a time…….

100 Dumbbell snatches, 50 lbs/35 lbs
80 calories on the rower
60 bar facing burpees
40 ring muscle-ups

If you can’t do muscle ups, 2 bar muscle ups or 4 chin over pull-ups count as 1 ring muscle-up.