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WOD Advanced RMHP WOD Friday 2/3/2012 * Snatch/Dip Ladder * February 2nd, 2012 by steve 10-9-8-7-6-5-4-3-2-1 Snatch (95/65) Ring dip Our Classes today are: WOD: 5am, 6am, 10am, Noon, 4pm, 5pm, 6pm Elements: 7pm CrossFit Express: 11:30am, 4:30pm, 5:30pm If you are interested in trying a workout at CrossFit Denver, please feel free to come to join our current members in a FREE “Try CrossFit” workout this Saturday! Choose from either of two classes, 9am or 10am. This weekly workout is designed to give beginners a feel for what they can generally expect from a CrossFit workout. This WOD will be structured with simpler movements, and can be altered by CrossFit Denver’s coaching staff to accommodate participants of any skill level or age. Don’t worry members! While the movements in the workouts will feature some of the simpler CrossFit movements, the workout will still meet the intensity levels CrossFit Denver members have come to expect and crave! CrossFit Denver FREE Saturday workouts are held at CrossFit Denver, located at 130 Lipan Street, Denver CO 80223. Share on Facebook Thursday 2/2/2012 * 7′s and a row * February 2nd, 2012 by steve 7 SDHP 7 Burpees 200m Row Today’s throwdown is: Karen 150 Wall Balls (20#/14#) Our Classes today are: WOD: 6am, 10am, Noon, 4pm, 5pm, 6pm Elements: 7pm CrossFit Express: 11:30am, 4:30pm, 5:30pm Benchmark Throwdown: 6pm Team Conditioning: 7pm If you are interested in trying a workout at CrossFit Denver, please feel free to come to join our current members in a FREE “Try CrossFit” workout this Saturday! Choose from either of two classes, 9am or 10am. This weekly workout is designed to give beginners a feel for what they can generally expect from a CrossFit workout. This WOD will be structured with simpler movements, and can be altered by CrossFit Denver’s coaching staff to accommodate participants of any skill level or age. Don’t worry members! While the movements in the workouts will feature some of the simpler CrossFit movements, the workout will still meet the intensity levels CrossFit Denver members have come to expect and crave! CrossFit Denver FREE Saturday workouts are held at CrossFit Denver, located at 130 Lipan Street, Denver CO 80223. Share on Facebook Wednesday 2/1/2012 * A Lotta Tabatas January 31st, 2012 by steve First, lets work on some jerk technique. Warm up with press/push-press, then spend 15 minutes working on push jerk/split jerk. Do a 3-3-3 set attempting to increase weight each set. Then, three tabatas: Push-Ups Air Squats Abmat Sit-Ups 20 seconds work followed by 10 seconds rest, 8 rounds. 1 minute rest in between tabatas. True tabata. Your score for each movement is the lowest number of reps you get for any round. Ex: If you do 20 push-ups every round except the last round, when you get 2… your score is TWO. Your score for this workout is the total of the lowest round for each of the three movements. Today’s throwdown is: Max Squat Clean Our Classes today are: WOD: 5am, 6am, 10am, Noon, 4pm, 5pm, 6pm, 7pm Elements: 7pm CrossFit Express: 11:30am, 4:30pm, 5:30pm Benchmark Throwdown: 6pm Sticks: 7pm Share on Facebook « Older Entries Newer Entries »


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