Daily WOD

James overhead

CrossFit Workout 10/24/15 Saturday

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Progressive Paleo

Progressive Paleo is now delivering to Denver!  First stop: FRCF.  PP does prepackaged Paleo food delivered right to your gym.  They offer entrees, sides, sauces, and more.  Put your order in on there website by Friday afternoon at 3pm and have your food delivered to the gym the following Monday before the 4pm workout.

Click the link below to take a look:

https://progressivepaleo.com

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 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 (3 hang power cleans + 3 back squats + 3 STO) up to the workout weight
a set of strict pullups after each set

Workout (start this at 40 past the hour)

For time:
420 meters row

At the 5 minute mark…..

42 hang power cleans, 135 lbs (95 lbs)
42 back squats, 135 lbs (95 lbs)
42 shoulder to overhead, 135 lbs (95 lbs)

Your score is the total time worked.  No one goes up.

Competition Team Lift

Back Squat
Max for the day.

Competition Team Skills

Spend 10 minutes on your worst CrossFit skill.

Then……

Do the Supplemental Workout.

Supplemental Workout

5k row
107

CrossFit Workout 10/23/15 Friday

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Progressive Paleo

Progressive Paleo is now delivering to Denver!  First stop: FRCF.  PP does prepackaged Paleo food delivered right to your gym.  They offer entrees, sides, sauces, and more.  Put your order in on there website by Friday afternoon at 3pm and have your food delivered to the gym the following Monday before the 4pm workout.

Click the link below to take a look:

https://progressivepaleo.com

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 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
EMOM for 12 minutes of:
30 double-unders
12 overhead squats, 45 lbs (35 lbs)
pullup warmup
150 meter row

Workout (start this at 40 past the hour)

10-9-8-7-6-5-4-3-2-1 reps for time of:
toes-to-bar
box jumps, 4 – 12″s higher than you normally jump
overhead squats, 95 lbs (65 lbs)

The box jump should be high enough that you can’t bound.
If you can overhead squat more than 200 lbs (135 lbs) please use 135 lbs (95 lbs).

Competition Team Lift

Deadlift
5 x 3 reps, on the 3:00 start
Start at 85% and go up as you can.

Competition Team Skills

Spend 10 minutes on your worst CrossFit skill.

Then……

Do the Supplemental Workout.

Supplemental Workout

10 x 50 calories on the airdyne, on the 3:00 start interval
059

CrossFit Workout 10/22/15 Thursday

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Progressive Paleo

Progressive Paleo is now delivering to Denver!  First stop: FRCF.  PP does prepackaged Paleo food delivered right to your gym.  They offer entrees, sides, sauces, and more.  Put your order in on there website by Friday afternoon at 3pm and have your food delivered to the gym the following Monday before the 4pm workout.

Click the link below to take a look:

https://progressivepaleo.com

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 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 5 of bent over row, 135 lbs (95 lbs)
a set of strict pullups in between each set

Workout (start this at 40 past the hour)

3 rounds for time of:
500 meter row
21 burpees
12 thrusters, 95 lbs (65 lbs)

No one goes up.

 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 supplemental workout from this week.
577

CrossFit Workout 10/21/15 Wednesday

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I would like to introduce you to FRCF’s newest masters athlete.  Kristen Olson.

Progressive Paleo

Progressive Paleo is now delivering to Denver!  First stop: FRCF.  PP does prepackaged Paleo food delivered right to your gym.  They offer entrees, sides, sauces, and more.  Put your order in on there website by Friday afternoon at 3pm and have your food delivered to the gym the following Monday before the 4pm workout.

Click the link below to take a look:

https://progressivepaleo.com

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 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
EMOM for 12 minutes of:
16 kettlebell snatches, light
16 kettlebell overhead situps
16 pushups

Workout (start this at 40 past the hour)

Kristen’s B-day Workout
3 rounds of:
4 bar muscle-ups (16 pullups if needed)
16 two handed KB clean and jerks, 20 kg (16 kg)
16 goblet squats, 24 kg (16 kg)
16 deadlifts, 135 lbs (95 lbs)

Competition Team Lift

Clean and Jerk
10 rounds, on the :90 start interval of:
1 clean and jerk
start at 70% and go up as you can.

Competition Team Skills

Spend 10 minutes on your worst CrossFit skill.

Then……

Do the Supplemental Workout.

Supplemental Workout

10 x 500 meter row, on the 4:00 start interval
Each one faster than the last.
Area 18 Sunset

CrossFit Workout 10/20/15 Tuesday

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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 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
EMOM for 12 minutes of:
10 two handed kettlebell push press, 2 x 16 kg (2 x 12 kg)
pullup warmup
150 meter run

Workout (start this at 30 past the hour)

5 rounds, on the 5 minute start interval of:
550 meter run
10 push presses, 95 lbs (65 lbs)
20 pullups

If you can push press more than 185 lbs (125 lbs) please use 135 lbs (95 lbs).
If you can do muscle-ups, please do 5 per round instead of the pullups.

Competition Team Lift

Squat Snatch
10 rounds, on the :90 start interval of:
3 position snatch
start at 70% and go up as you can.

Clean Grip Shrugs
5 x 6 reps, on the 2:00 start interval at 110% of your max clean weight.

Competition Team Skills

Spend 10 minutes on your worst CrossFit skill.

Then……

Do the Supplemental Workout.

Supplemental Workout

5 rounds of:
400 meter run
40 calories on the rower
40 calories on the air dyne
This is not for time.  But should be done at a decent-to-hard pace.
Jake and Jodi in Mexico

CrossFit Workout 10/19/15 Monday

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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 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 of power cleans, up to workout weight
jog a 150 meter run after each set

Workout (start this at 30 past the hour)

As many rounds in 8 minutes of:
5 power cleans, 135 lbs (95 lbs)
15 wall ball shots, 20 lbs (14 lbs)

If you can clean more than 225/155 use 185/125.
If you can clean more than 250/175 use 225/155.

Competition Team Lift

Back squat
7 x 3 reps on the 2:00 start interval
Start at 70% and go up.

Push Press
5 x 3 reps, on the 2:00 start interval of:
Start at 80% and go up as you can.

Competition Team Skills

Do the Supplemental Workout.

Supplemental Workout

5 rounds for completion of:
500 meter row
400 meter run
Cool Tiny house roof

CrossFit Workout 10/17/15 Saturday

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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 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
Warmup your pullups and double-unders.  You have 10 minutes.

Workout (start this at 30 past the hour)

This workout is done with a partner.  Each partner does the round in it’s entirety, including the run, before the other partner can start their round.

As many rounds in 35 minutes of:
30 double-unders
15 pullups
15 pushups
150 meter run

Competition Team Lift

Deadlift
5 x 5 deadlift, starting at 70% and going up from there.

Competition Team Skills

20 minutes of goat work
If you missed the 150/muscle-up skills from yesterday, please do that.

Supplemental Workout

5k row
1027

CrossFit Workout 10/16/15 Friday

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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 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 squat snatch, up to workout weight
30 double-unders after each set

Workout (start this at 30 past the hour)

10 rounds for time of:
1 squat snatch, 75% (no higher than 185/125 lbs)
5 tall box jumps

The box jump needs to be 4-12″ higher than your normal box jump height.  You should NOT be able to bound this box jump height.

Competition Team Lift

Clean and Jerk
EMOM for 20 minutes of:
1 Power clean + 1 split jerk
Start at 70% and go up

Bench
5 x 5 reps, on the 2:00 start interval of:
Bench press

Competition Team Skills

5 round for completion of:
150 meter run
a set of muscle-ups

You should be trying to get the highest number of total muscle-ups.

Supplemental Workout

10 rounds of:
2 minute easy spin
1 minute hard bike
759

CrossFit Workout 10-15-15 Thursday

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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 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 shoulder presses, up to a max for the day.  Don’t start counting sets till you are at 50% of you max press.

Workout (start this at 35 past the hour)

5 rounds for time of:
21 walking plate lunges, 45 lbs (25 lbs)
21 burpees

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 CrossFit

CrossFit Workout 10/14/15 Wednesday

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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 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 10 wall ball shots, 20 lbs (14 lbs)
Pullup warmup

Workout (start this at 30 past the hour)

10 rounds for time of:
5 toes-to-bar
5 thrusters, 95 lbs (65 lbs)
150 meter run

No one goes up.  Go fast.

Competition Team Lift

Split Jerk
EMOM for 20 minutes of:
1 push jerk + 1 split jerk
Start at 70% and go up

Snatch Pulls
5 x 6 reps, on the 2:00 start interval of:
snatch grip pulls, 110% of your max snatch

Competition Team Skills

5 round for completion of:
500 meter row
5 burpee muscle-ups

Supplemental Workout

10 rounds of:
2 minute walk
1 minute hard run