Daily WOD

CrossFit Workout 12/24/15 Thursday

Proper stalking an elk herd.

Our entire 2015 Holiday/New Year Schedule is posted on the FRCF website. http://frontrangecrossfit.com/holiday-schedules/

Please remember that we will be open on Thursday, December 24th at:
6 AM CrossFit
8 AM Boot Camp
9 AM CrossFit
10 AM Weight Room
Noon CrossFit
1 AM Open gym

All evening Thursday workout times are cancelled.
All classes on Christmas day (Friday) are cancelled.

All Saturday classes will happen as scheduled.

General Warm-up

1000 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 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

Alternating EMOM for 15 minutes of:
1 set of strict dips
12 kettlebell swings, 24 kg (16 kg)
15 V-ups

Workout (start this at 40 past the hour)

 

60-45-30 reps for time of:
wall ball shots, 20 lbs (14 lbs)
pullups, chin over

If you can do muscle-ups, the rep scheme is 20-15-10 in place of the pullups.
No one goes up on the wall ball weight.

 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.

ZA Training 12/24/15 Thursday

12 rounds for time of:
10 air squats
8 pushups
6 kettlebell snatches, each hand
4 pistols shots from the holster, on two targets

Set one pistol target at 3 meters and one pistol target at 7 meters.  Combat rules apply.

CrossFit Workout 12/23/15 Wednesday

Christo at the 2009 CrossFit Games in Aromas.

Our entire 2015 Holiday/New Year Schedule is posted on the FRCF website. http://frontrangecrossfit.com/holiday-schedules/

Please remember that we will be open on Thursday, December 24th at:
6 AM CrossFit
8 AM Boot Camp
9 AM CrossFit
10 AM Weight Room
Noon CrossFit
1 AM Open gym

All evening Thursday workout times are cancelled.
All classes on Christmas day (Friday) are cancelled.

All Saturday classes will happen as scheduled.

General Warm-up

1000 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 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

Alternating EMOM for 15 minutes of:
1 set of strict dips
12 kettlebell swings, 24 kg (16 kg)
15 V-ups

Workout (start this at 40 past the hour)

As many rounds in 15 minutes of:
15 pushups
15 kettlebell snatches, each hand

The kettlebell weight is one kettlebell down from what you normally snatch.  So most men will be using either yellow or purple.  Most women will use blue or pink.  The point of the workout is to move constantly on the KB snatches and only break on the pushups if you need it.

 Competition Team Lift

Clean and Jerk
10 rounds, on the 2 minute start interval of:
1 squat clean + 2 front squats + 1 split jerk
start at 70% of your clean and jerk max and go up as you can.

Competition Team Skills
Alternating EMOM for 20 minutes of:
14 wall ball shots, 20 lbs (14 lbs)
28 double-unders
Supplemental Workout

Easy 60 minute on the bike.

ZA Training 12/23/15 Wednesday

Find your one rep max of:
Deadlift
Bench

Then a 3 mile ruck, with a 60 lb rucksack.

Immediately following the ruck, walk in the door and take 3 x 3 bow shots at 20 meters.

Every shot outside of the kill zone on an elk is a 300 meter row.  Set up the target before you go on the ruck and make your first shot within 20 seconds of walking in the door.  Take your ruck off, pick up your bow and start shooting.

CrossFit Workout 12/22/15 Tuesday

Our entire 2015 Holiday/New Year Schedule is posted on the FRCF website. http://frontrangecrossfit.com/holiday-schedules/

Please remember that we will be open on Thursday, December 24th at:
6 AM CrossFit
8 AM Boot Camp
9 AM CrossFit
10 AM Weight Room
Noon CrossFit
1 AM Open gym

All evening Thursday workout times are cancelled.
All classes on Christmas day (Friday) are cancelled.

All Saturday classes will happen as scheduled.

General Warm-up

1000 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 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 5 of deadlifts, up to your workout weight
warmup your HSPU/Pushup in between

Workout (start this at 40 past the hour)

10-9-8-7-6-5-4-3-2-1 reps for time of:
tall box jumps (no bounding)
hang power cleans, 135 lbs/95 lbs/65 lbs
pullups, C2B if you can

 Competition Team Lift

Snatch
15 rounds, on the :90 start interval of:
3 pos snatch
start at 75% and go up if you can

Competition Team Skills
Alternating EMOM for 20 minutes of:
14 pistols, total
7 burpees
Supplemental Workout

5 x 1000 meter row, on the 6 minute start interval
Make each one faster than the last.

ZA Training 12/22/15 Tuesday

As many rounds in 15 minutes of:
10 lunges
10 pullups
10 pushups
2 pistol shots from the holster at 5 m
1 long bow shot
2 pistol shots from the holster moving towards the 5 m target.

Repeat, adding 2 reps to the exercises each round.  The shooting sequence stays the same. A “long” bow shot is a shot just outside your comfort zone.   Re-holster the pistol after each, two-shot sequence.

Any shot outside of the A zone is 30 calories on the airdyne, paid at the end of the workout.

CrossFit Workout 12/21/15 Monday

Our entire 2015 Holiday/New Year Schedule is posted on the FRCF website. http://frontrangecrossfit.com/holiday-schedules/

General Warm-up

1000 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 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 5 of deadlifts, up to your workout weight
warmup your HSPU/Pushup in between

Workout (start this at 40 past the hour)

21-15-9 reps for time of:
deadlift, 225 lbs/155 lbs/125 lbs
hand stand pushups

If you can’t do HSPUs, please do 2 times regular pushups.

You will have some extra time at the end of this workout.  Don’t waste it.  Your lower back may be sore after this workout.  Take the time to REALLY stretch out your hamstings and glutes after this workout and you will feel MUCH better later.

 Competition Team Lift

Back Squat
EMOM for 20 minutes of:
3 back squats
Do the first 10 minutes at 50% of your back squat and go up if you can.  STAY ON THE MINUTE.  If you have gone up too high, then just back off the weight.  But…….STAY ON THE MINUTE.  If you have to back off the weight big time, that’s fine.  But please stay on the minute.

Competition Team Skills
EMOM for 20 minutes of:
5 strict pullups
4 ring dips
All 9 reps are performed each minute.
Supplemental Workout

15 rounds of:
:40 hard effort on the airdyne
:20 easy spin

ZA Training 12/21/15 Monday

10-9-8-7-6-5-4-3-2-1 reps for time of:
power clean, 135 lbs
pushups
one 20 meter bow shot
two 7 meter pistol shots from the holster

Each shot outside the A zone is 4 burpees performed immediately.

SFM 10:57 (no misses)

CrossFit Workout 12/19/15 Saturday

Colleen Maher
The first CrossFit Athlete to ever win a USAW National Championship.
2012 Junior 63 kg weight class

Our entire 2015 Holiday/New Year Schedule is posted on the FRCF website. http://frontrangecrossfit.com/holiday-schedules/

FRCF Holiday Party: Saturday, December 19th, 4-7 pm at Historians Ale House.
24 Broadway #102 Denver, CO 80203
Appetizers, Dress-up!

General Warm-up

1000 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 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 5 of deadlift, up to your workout weight
25 double-unders after each set

Workout (start this at 40 past the hour)

 Not telling.
See you in the morning.

Competition Team Lift

Do the supplemental workout.

Competition Team Skills
Do the supplemental workout.
Supplemental Workout

10 x 500 meter row, on the 4:00 start interval

ZA Training 12/19/15 Saturday

Make your bow shots look like this.

Alternating EMOM for 40 minutes of:
10 walking lunges, total
10 sit-ups
10 push-ups
1 bow shot at 20 meters

After each set of exercises, two shots with a pistol from the holster at 7 meters.  The pistol shots after the lunges and bow shot are from standing.  The pistol shots after the sit-ups are from your back or seated.  The pistol shots after the push-ups are from the knees.  Each set of pistols shots are performed as fast as possible after the reps are completed.

Every shot outside the A zone is 300 meters on the rower, paid at the end of the 40 minutes.