Daily WOD

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.

CrossFit Workout 12/18/15 Friday

Fight Gone Bad Fundraiser
September, 2006

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 overhead squats, up to your workout weight
25 double-unders after each set

Workout (start this at 40 past the hour)

5 rounds for time of:
500 meter row
30 double-unders
10 overhead squats, 135 lbs/95 lbs/65 lbs/45 lbs

 Competition Team Lift

Squat clean
EMOM for 20 minutes of:
1 squat clean +2 front squats
Start at 70% of your squat clean and go up as you can.

Competition Team Skills
20 strict hand stand pushups
30 kipping, extended range HSPUs
40 kipping, flat HSPUs
Supplemental Workout

Easy 20 minutes on the rower

CrossFit Workout 12/17/15 Thursday

Back when Mikey P had hair…….

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)

Kettlebell warmup
Then
10 minutes of:
:40 kettlebell snatches, light
:20 rest

Work on technique.

Workout (start this at 35 past the hour)

As many reps in 20 minutes of:
10 right hand kettlebell snatches
10 goblet squats
10 left hand kettlebell snatches
10 overhead lunges, 45 lbs/25 lbs/15 lbs (each leg)

Use the same kettlebell for all kettlebell movements.

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.

CrossFit Workout 12/16/15 Wednesday

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)

3 rounds for time of:
10 deadlifts, 225 lbs/155 lbs/125 lbs
15 box jumps, 24″ box (20″ box)

Rest exactly 5 minutes.  Then……
3 rounds for time of:
10 deadlifts, 225 lbs/155 lbs/125 lbs
15 pushups
Your score is the total time for both workouts.
No one goes up, on the box height or the weight.

Competition Team Lift

Press
5 x 5, on the 2:30 start interval of:
shoulder press
Get heavy.

Competition Team Skills
EMOM for 20 minutes of:
10 GHD situps
10 overhead barbell lunges, 95 lbs (65 lbs)
Supplemental Workout

4 x 500 meter row, on the 4:00 start interval
get off and walk around and stretch after each one

Then

6 rounds of:
1 minute sprint
1 minute of walking around

CrossFit Workout 12/15/15 Tuesday

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)

Alternating EMOM for 15 minutes of:
1 rowing sprint start
10 KB clean and jerks, 24 kg (16 kg)
10 toes-t0-bar

Workout (start this at 40 past the hour)

5 rounds for time of:
250 meter row
25 thrusters, 45 lbs/35 lbs/15 lbs
25 V-ups

This has a 20 minute time cut.

Competition Team Lift

Power Clean and Jerk
EMOM for 20 minutes of:
1 power clean and split jerk
start at 70% and go up as you can.

Competition Team Skills
EMOM for 20 minutes of:
1 muscle-up
2 burpees
Do all 3 reps every minute.
Supplemental Workout

10 rounds of:
:40 bike sprint
:20 easy spin

Rest 5 minutes

10 rounds of:
:20 bike sprint
:40 easy spin