Daily WOD

CrossFit Workout 12/14/15 Monday

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 split jerks, up to our max for the day.  Don’t start counting your first set of 5 until you are at least at 50% of your max and go up from there.  Concentrate on your form.  And do beautiful reps.
30 double-unders after each set
1 set of toes-to-bars after each set.

Workout (start this at 35 past the hour)

4 rounds for time of:
7 push jerks, 95 lbs/65 lbs/45 lbs
14 burpees
28 double-unders

If you can jerk more than 225 lbs (155 lbs) please use 135 lbs (95 lbs).

Competition Team Lift

7 x 7 reps of back squat, on the 3:00 start interval
start at the same weight that you used last week and go up from there.

Competition Team Skills
EMOM for 20 minutes of:
7 pushups
7 C2B pullups
Do all 14 reps every minute.
Supplemental Workout

Easy 45 minute hungry run.  Please do this as soon as you get up this morning.

CrossFit Workout 12/12/15 Saturday

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!

FRCF Rowing Clinic
We have a rowing clinic that is taking place this Saturday, December 12th from 11-12:30.  If you are a newer member of FRCF and have not worked with Big Jon on the rower, you need to make it to this clinic.  Your rowing experience will VASTLY improve.

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 10 minutes of:
a rowing sprint start
12 KB thrusters, 24 kg (16 kg), switching hands at 6.

Workout (start this at 35 past the hour)

27-21-15-9 reps for time of:
Row (calories)
Thrusters, 95 lbs/65 lbs/45 lbs

This is done as a two person team, with each athlete doing all of the listed reps.  The two team mates alternate through the workout.

Athlete number #1 rows 27 calories, followed by athlete #2 rowing 27 calories.
Athlete #1 does 27 thrusters, followed by athlete #2 doing 27 thrusters.
Etc.

Competition Team Lift

Do the supplemental workout.

Competition Team Skills
Do the supplemental workout.
Supplemental Workout

Easy 45 minute run.  If possible, please do this run immediately following your CrossFit workout.

CrossFit Workout 12/11/15 Friday

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!

FRCF Rowing Clinic
We have a rowing clinic that is taking place this Saturday, December 12th from 11-12:30.  If you are a newer member of FRCF and have not worked with Big Jon on the rower, you need to make it to this clinic.  Your rowing experience will VASTLY improve.

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(3 power snatches+3 squat snatches=3 overhead squats) up to 135 lbs (95 lbs).
pullup warmup after each set.

Workout (start this at 40 past the hour)

15-12-9-6-3 reps of:
overhead squats, 95 lbs/65 lbs/40 lbs
pullups

This is done as a two person team.  Each person does all of the reps, but you alternate.

So person #1 does 15 overhead squats, person #2 does 15 overhead squats.
Person #1 does 15 pullups, person #2 does 15 pullups.
Etc.

Competition Team Lift

5 x 3 of deadlift, on the 3 minute start
start at 75% and go up as you can.

Competition Team Skills
5 rounds for completion of:
2 minutes on the bike
1 minute of hand walking
Supplemental Workout

Easy 40 minute row.  Get off and stretch every 5 minutes.

CrossFit Workout 12/10/15 Thursday

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!

FRCF Rowing Clinic
We have a rowing clinic that is taking place this Saturday, December 12th from 11-12:30.  If you are a newer member of FRCF and have not worked with Big Jon on the rower, you need to make it to this clinic.  Your rowing experience will VASTLY improve.

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 12 minutes of:
150 meter run
15 goblet squats, 24 kg (16 kg)
15 kettlebell swings, 24 kg (16 kg)

Workout (start this at 40 past the hour)

As many rounds in 20 minutes of:
400 meter run
20 V-ups
10 front squats, 135 lbs/95 lbs/65 lbs

Competition Team Lift

Please male 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 12/9/15 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!

FRCF Rowing Clinic
We have a rowing clinic that is taking place this Saturday, December 12th from 11-12:30.  If you are a newer member of FRCF and have not worked with Big Jon on the rower, you need to make it to this clinic.  Your rowing experience will VASTLY improve.

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(3+3+3) reps of:  (deadlift + power clean + power snatch)
pullup warmup after each set

Workout (start this at 40 past the hour)

As many reps in 12 minutes of:
a barbell movement, 135 lbs (95 lbs)
a pullup movement

You  get the following points for the various types of movements:
1 pt for a deadlift
4 points for a power clean
8 points for a power snatch

1 point for a ring row
2 points for a chin over pullup
4 points for a C2B pullup
6 points for a bar muscle-up
8 points for a ring muscle up

You must do equal number of reps of the barbell movement and the pullup movement.  Regardless of the types of movements performed.

Competition Team Lift

Push Press/Push Jerk
EMOM for 20 minutes of:
1 push press + 1 push jerk
Start at 75% of your max push press and go up as you wish.

Competition Team Skills
On the 1 minute start interval……..
10-12-14-16-18-16-14-12-10 reps of:
wall ball shots, 20 lbs (14 lbs)
Supplemental Workout

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

Make each one faster than the last.

CrossFit Workout 12/8/15 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!

FRCF Rowing Clinic
We have a rowing clinic that is taking place this Saturday, December 12th from 11-12:30.  If you are a newer member of FRCF and have not worked with Big Jon on the rower, you need to make it to this clinic.  Your rowing experience will VASTLY improve.

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:
150 meter row
12 russian KB swings, 32 kg (16 kg)
a set of dips

If you can’t do a set of more than 5 ring dips, please do a set of 10 triceps push-ups each round.  Do NOT use assist bands on the dips.

Workout (start this at 40 past the hour)

10-9-8-7-6-5-4-3-2-1 reps for time of:
pushups
situps
air squats
150 meter run after each round.  So a total of 10 x 150 meter runs.

Competition Team Lift

Back Squat
15 rounds, on the 2:00 start interval of:
4 back squats
Start at the same weight that you did the 9 x 6 reps last week and go up as you can.  However, you MUST stay on the 2:00 start.  So if that means that you don’t go up in weight, than fine.

Competition Team Skills
10 rounds of:
300 meter row
a set of strict hand stand push-ups
 Supplemental Workout

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

CrossFit Workout 12/7/15 Monday

The newest addition to the FRCF Family.  Say hello to Kilo’s little brother, Loki.

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!

FRCF Rowing Clinic
We have a rowing clinic that is taking place this Saturday, December 12th from 11-12:30.  If you are a newer member of FRCF and have not worked with Big Jon on the rower, you need to make it to this clinic.  Your rowing experience will VASTLY improve.

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 3 of squat clean, up to workout weight
30 double-unders after each set

Workout (start this at 35 past the hour)

 

10-9-8-7-6-5-4-3-2-1 reps for time of:
power clean, 135 lbs (95 lbs)
front squat, 135 lbs (95 lbs)
Box jump, Tall

If you can squat clean more than 275 lbs (185 lbs) please use 185 lbs (125 lbs).
Pick a box jump height that you CAN NOT bound.

Competition Team Lift

Snatch
10 rounds, on the :90 start interval of:
1 power snatch + 1 hang squat snatch
Start at 70% and go up.

Clean Shrugs
5 x 6 reps, on the :90 start interval of:
clean shrugs @ 130% of your max clean

Competition Team Skills

30 bar muscle-ups
30 pistols, each leg

Every time that you drop off the bar, you must do however many bar muscle-ups you did in that set before getting back up on the bar.

Since I saw basically Erica do this on Saturday, everyone else can do this today.  Erica, please see me tomorrow night and I will have something else for you to do.

 Supplemental Workout

Easy 30 minutes on the rower.  Every 5 minutes, get off and stretch your back for 1 minute.

CrossFit Workout 12/5/15 Saturday

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 3 of hang power snatch, up to workout weight
a set of dead hang pullups after each set

Workout (start this at 35 past the hour)

As a team of three:
Row 3000 meters.  Each athlete must row 500 meter blocks and you must stay in the same order.
During the first 1500 meters, the two teammates NOT rowing will perform as many hang power snatches as they can.  They can switch between the two of them as they wish.

During the second 1500 meters, the two teammates NOT rowing will perform as many goblet squats as they can.  They can switch between the two of them as they wish.

Your score is your total time, minus the number of reps performed between the two exercises.  Each rep is worth 1 second.

Hang Power Snatch weights
Prescribed:  95 lbs (65 lbs)
If you can snatch more than 205 lbs (135 lbs) please use 135 lbs (95 lbs).

Goblet squat weights
Prescribed: 24 kg (16 kg)
If you can front squat more than 275 lbs (185 lbs) please use 32 kg (24 kg).

Competition Team Lift

Deadlift
EMOM for 15 minutes of:
1 deadlift at 70% of your one rep max.

Competition Team Skills

30 bar muscle-ups
30 pistols, each leg

Every time that you drop off the bar, you must do however many bar muscle-ups you did in that set before getting back up on the bar.

 Supplemental Workout

Easy 30 minutes on the rower.

CrossFit Workout 12/04/15 Friday

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 3 of clean and jerk, up to heavier than workout weight
a set of dips after each set

NO ASSIST BANDS.  If you can’t do unassisted ring dips, do a set of 10 tricep pushups.

Workout (start this at 40 past the hour)

3 rounds for time of:
10 clean and jerks, 135 lbs (95 lbs)
50 wall ball shots, 20 lbs (14 lbs)

If you can clean and jerk more than 250 lbs (165 lbs) please use 185 lbs (125 lbs).

Competition Team Lift

Overhead Squat
EMOM for 20 minutes of:
1 overhead squat
Start at 70% and go up as you can.

Competition Team Skills

5 rounds for completion of:
500 meter row
40′ of hand walking

 Supplemental Workout

10 minutes of:
:40 hard effort on the bike
:20 easy spin

rest 5 minutes

10 minutes of:
:20 sprint on the bike
:40 easy spin

CrossFit Workout 12/3/15 Thursday

Izzy taking down James.

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 12 minutes of:
pullup warmup
30 double-unders
16 kettlebell snatches, light

Workout (start this at 35 past the hour)

10-9-8-7-6-5-4-3-2-1 reps for time of:
pullups
kettlebell swings, 24 kg (16 kg)
pushups
box jumps, 24″ box (20″ box)

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.