Daily WOD

CrossFit Workout 12/2/15 Wednesday

The Office Mafia

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 deadlift, up to 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 35 past the hour)

As many rounds in 8 minutes of:
5 deadlifts, 185 lbs (125 lbs)
7 burpees
9 weighted situps, 16 kg (12 kg)

4 minutes of rest

Repeat the 8 minutes of work.

If you can deadlift more than 325 lbs (235 lbs) please use 225 lbs (155 lbs).
If you can deadlift more than 425 lbs (300 lbs) please use 275 lbs (185 lbs).

Competition Team Lift

Bench Press
5 x 5 reps, on the 2:00 start

Competition Team Skills

30 strict hand stand pushups

 Supplemental Workout

Easy 30 minutes either running or on a stationary bike.

 

CrossFit Workout 12/1/15 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 10 minutes of:
pullup warmup
12 kettlebell swings, 24 kg (16 kg)

Workout (start this at 35 past the hour)

Cindy
As many rounds in 20 minutes of:
5 pullups
10 pushups
15 air squats

If you can do unbroken C2B pullups throughout the 20 minutes, do so.  Otherwise just do chin over.  BUT GET YOUR CHIN OVER.

Competition Team Lift

Clean and Jerk
10 rounds, on the 2:00 start interval of:
1 power clean + 1 squat clean + 1 front squat + 1 split jerk
Start at 70% of your clean and jerk max and go up as you can.

That’s a total of 2 cleans from the ground and a total of 2 front squats each round.

Competition Team Skills

50 GHD situps
50 GHD back extensions
50 weighted lunges, 95 lbs (65 lbs)

 Supplemental Workout

Easy 30 minutes either running or on a stationary bike.

CrossFit Workout 11/30/15 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 3 of squat snatch, up to your workout weight
a set of dead hang pullups after each set

Workout (start this at 35 past the hour)

8 rounds, on the 3 minute start interval of:
200 meter row
2 squat snatches, 75%

Competition Team Lift

10 x 6 reps, on the 3:00 start interval of:
Back squats
Start and finish higher than the 7 sets of 9 reps that you did this past week.

Competition Team Skills

30 muscle-ups for time

 Supplemental Workout

45 easy run

CrossFit Workout 11/28/15 Saturday

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

Thanksgiving Day Thursday 11/26:
9 am “Earn Your Turkey Workout”. Child care will be available at 9 am.
All other classes are cancelled.

Friday after Thanksgiving 11/27:
Morning workouts: CrossFit at 9 am, Lift at 10 am.
Evening workouts: CrossFit at 4 pm, Lift at 5 pm.
All other classes are cancelled.

Saturday after Thanksgiving 11/28:
Normal schedule.

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:
150 meter row
20 light KB snatches
pull up warmup

Workout (start this at 35 past the hour)

With a team of 4 people…….
3 rounds for time of:
20 rowing calories (15 calories for short people)
12 burpees
20 kettlebell snatches, 24 kg (16 kg)
12 toes-to-bar

All four team mates start at their own station.  No one moves until all members of their team are done with the reps at their station.

Competition Team Lift

Make up a team lift.

Competition Team Skills

20 minute of goat work

 Supplemental Workout

easy 5k row

CrossFit Workout 11/27/15 Friday

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

Thanksgiving Day Thursday 11/26:
9 am “Earn Your Turkey Workout”. Child care will be available at 9 am.
All other classes are cancelled.

Friday after Thanksgiving 11/27:
Morning workouts: CrossFit at 9 am, Lift at 10 am.
Evening workouts: CrossFit at 4 pm, Lift at 5 pm.
All other classes are cancelled.

Saturday after Thanksgiving 11/28:
Normal schedule.

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 shoulder press
pull up warm up after each set
20 double unders after each set

Workout (start this at 35 past the hour)

3 rounds for time of:
1000 meter row
100 double unders
25 kettlebell swings, 24 kg (16 kg)
25 pullups, chin over

Competition Team Lift

Make up a team lift.

Competition Team Skills

Make up a team skills workout.

 Supplemental Workout

20 minute easy row

CrossFit Workout 11/26/15 Thursday

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

Thanksgiving Day Thursday 11/26:
9 am “Earn Your Turkey Workout”. Child care will be available at 9 am.
All other classes are cancelled.

Friday after Thanksgiving 11/27:
Morning workouts: CrossFit at 9 am, Lift at 10 am.
Evening workouts: CrossFit at 4 pm, Lift at 5 pm.
All other classes are cancelled.

Saturday after Thanksgiving 11/28:
Normal schedule.

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

Workout
Not telling.  But it’s horrible.

See you at 9 AM.  Come earn your turkey.

CrossFit Workout 11/25/15 Wednesday

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

Thanksgiving Day Thursday 11/26:
9 am “Earn Your Turkey Workout”. Child care will be available at 9 am.
All other classes are cancelled.

Friday after Thanksgiving 11/27:
Morning workouts: CrossFit at 9 am, Lift at 10 am.
Evening workouts: CrossFit at 4 pm, Lift at 5 pm.
All other classes are cancelled.

Saturday after Thanksgiving 11/28:
Normal schedule.

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:
a set of dips
10 kettlebell snatches, light (total)
10 goblet squats, 24 kg (16 kg)

Workout (start this at 40 past the hour)

4 rounds for time of:
20 kettlebell snatches, 24 kg (16 kg) total
20 pushups
20 lunges, total

Competition Team Lift

Deadlift
5 heavy singles, on the 3:00 start interval
Start at 80% and go up as you can

Competition Team Skills

Alternating EMOM for 20 minutes of:
8 ball slams, 30 lbs (20 lbs)
8 GHD Situps

 Supplemental Workout

4 x 1000 meter rows, on the 6:00 start

CrossFit Workout 11/24/15 Tuesday

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

Thanksgiving Day Thursday 11/26:
9 am “Earn Your Turkey Workout”. Child care will be available at 9 am.
All other classes are cancelled.

Friday after Thanksgiving 11/27:
Morning workouts: CrossFit at 9 am, Lift at 10 am.
Evening workouts: CrossFit at 4 pm, Lift at 5 pm.
All other classes are cancelled.

Saturday after Thanksgiving 11/28:
Normal schedule.

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:
a set of strict pullups
10 one-handed KB clean and press, light (total)
20 double-unders

Workout (start this at 40 past the hour)

4 rounds for time of:
10 ring rows
12 box jumps, 24″ box (20″ box)
14 one-handed kettlebell clean and jerk, 24 kg (16 kg)

Competition Team Lift

Squat Snatch
10 rounds, on the 2:30 start of:
3 position squat snatch
All sets are performed at 70%.

Competition Team Skills

EMOM for 20 minutes of:
8 air squats
8 V-ups

All reps are performed in the same minute.

 Supplemental Workout

Easy 45 minute on the bike.

CrossFit Workout 11/23/15 Monday

Thanksgiving Schedule

Thursday, November 26th
9 AM CrossFit Workout

Friday, November 27th
9 AM CrossFit Workout
Weight Room will be open from 9-11 AM
4 PM CrossFit Workout
Weight Room will be open from 4-6 PM

All other Thursday and Friday classes are cancelled.

We will have our normal schedule on:
Monday
Tuesday
Wednesday
Saturday

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 sets of squat snatches, up to workout weight.
30 double-unders after each set

Workout (start this at 40 past the hour)

4 rounds, on the 5 minute start interval of:
500 meter row
50 double-unders
5 squat snatches, 70%

Your score is your total time for all 4 rounds.

Competition Team Lift

Back squat
7 x 9 reps, on the 4:00 start interval
Use the same weights you used last week for the 9 x 7.

Competition Team Skills

EMOM for 20 minutes of:
6 C2B pullups
7 pushups

 Supplemental Workout

45 minute run, up tempo for 3 minutes at the 15, 25 and 35 minute marks.

CrossFit Workout 11/21/15 Saturday

Thanksgiving Schedule

Thursday, November 26th
9 AM CrossFit Workout

Friday, November 27th
9 AM CrossFit Workout
Weight Room will be open from 9-11 AM
4 PM CrossFit Workout
Weight Room will be open from 4-6 PM

All other Thursday and Friday classes are cancelled.

We will have our normal schedule on:
Monday
Tuesday
Wednesday
Saturday

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 ground to overhead, up to workout weight.

Workout (start this at 30 past the hour)

Teams of three athletes.  Each athlete will start at one of the three stations and will complete all of those reps before moving onto the next station.  All athletes must complete all of the reps at their station before moving on.  We will be doing two rounds.  The second round will start at the 15 minute mark.  Your team score is the faster of the two rounds.

The three stations are:
40 wall ball shots, 20 lbs (14 lbs)
20 ground to overhead, 135 lbs (95 lbs)
60 ball slams, 30 lbs (20 lbs)

If you can snatch more than 185 lbs (125 lbs) you must snatch all of the ground to overhead.

Competition Team Lift

Deadlift
5 x 3 reps, on the 3:00 start
Start at 80% and go up as you can

Competition Team Skills

30 muscle-ups for time

 Supplemental Workout

5k row