WOD

Saturday #3 – AMRAP w/run&squat

AMRAP 20

10 Wall Balls
10 Ring Rows
10 Goblet Squats
5 Burpees
200M Run*

*Perform 10 Air Squats at the 100M turn-around point

Our Classes today are:
Technique Help: 8am (members only)
“Try CrossFit” WOD: 9am, 10am

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 today! 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.

ANNOUNCEMENT: CrossFit South Denver will be hosting a charity event on Memorial Day (Monday 5/27), and you are invited!

CrossFit Denver and CrossFit 6th Avenue will be closed, and we will be convening at CrossFit South Denver for Memorial Day “Murph,” a hero workout that we traditionally do on Memorial Day.

This year’s “Murph” workout is special because we will be supporting CrossFit Denver Affiliate Network Coach Mike Jacobs in his support of One Team One Fight, an awesome organization that benefits the Navy Seal Foundation and the 31 Heroes Project.

Registration is free, and you can make donations the day of the event or via the donation link below. Donations from this event will be pledged toward Mike’s goal of raising $50,000 for charity as he embarks on the Marathon Des Sables, a 155 mile (that’s not a typo, seriously, 155 miles!) foot race across a portion of the the Sahara Desert to support our troops!

The “Murph” hero workout consists of the following for time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

*The pull-ups, push-ups and air squats may be partitioned in any way.

We will absolutely allow scaling, so feel free to sign up for this event even if you would like to only do “half Murph/Smurph” or “quarter Murph.” Heats will begin every 45 minutes beginning at 8:15am and ending at noon. The 9:45am heat will be the advanced heat for seasoned CrossFitters.

If you would rather not compete, but would like to donate, please follow this link: www.bit.ly/Donate2Mike

Registration is available here:www.bit.ly/MurphRegistration

Row (500m)

500m row for time

KELLY

5 rounds for time :
400m Run
30 Wall Balls (14/20)
30 Box Jumps (20/24)

Please post your time as MM:SS. Note any modifications in the ”Why not Rx” section.

Our Classes today are:
WOD: 6am, 7am, Noon, 4pm, 5pm, 6pm

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.

ANNOUNCEMENT: CrossFit South Denver will be hosting a charity event on Memorial Day (Monday 5/27), and you are invited!

CrossFit Denver and CrossFit 6th Avenue will be closed, and we will be convening at CrossFit South Denver for Memorial Day “Murph,” a hero workout that we traditionally do on Memorial Day.

This year’s “Murph” workout is special because we will be supporting CrossFit Denver Affiliate Network Coach Mike Jacobs in his support of One Team One Fight, an awesome organization that benefits the Navy Seal Foundation and the 31 Heroes Project.

Registration is free, and you can make donations the day of the event or via the donation link below. Donations from this event will be pledged toward Mike’s goal of raising $50,000 for charity as he embarks on the Marathon Des Sables, a 155 mile (that’s not a typo, seriously, 155 miles!) foot race across a portion of the the Sahara Desert to support our troops!

The “Murph” hero workout consists of the following for time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

*The pull-ups, push-ups and air squats may be partitioned in any way.

We will absolutely allow scaling, so feel free to sign up for this event even if you would like to only do “half Murph/Smurph” or “quarter Murph.” Heats will begin every 45 minutes beginning at 8:15am and ending at noon. The 9:45am heat will be the advanced heat for seasoned CrossFitters.

If you would rather not compete, but would like to donate, please follow this link: www.bit.ly/Donate2Mike

Registration is available here:www.bit.ly/MurphRegistration

Clean & Jerk (5×2 then ME)

Clean & Jerk 5×2 EMOM

Then,

2 minutes ME Clean & Jerk (same weight as last round of 2 reps above)

Score is total reps completed in 2 minutes.
There are only 2 attempts allowed during the EMOM portion.
The goal is to test consistency of technique and repeatability under load.

Front Squat/Pull-Up/KB Snatch then a run

3 rounds of:
20 Front Squats 135/95 (from floor)
7 Pull-ups
20 KB Snatches (10 each arm, partition any way you want) 55/35

Run 800m (do 3 rounds, THEN do the run ONCE)

Our Classes today are:
WOD: 6am, 7am, Noon, 4pm, 5pm, 6pm, 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.

ANNOUNCEMENT: CrossFit South Denver will be hosting a charity event on Memorial Day (Monday 5/27), and you are invited!

CrossFit Denver and CrossFit 6th Avenue will be closed, and we will be convening at CrossFit South Denver for Memorial Day “Murph,” a hero workout that we traditionally do on Memorial Day.

This year’s “Murph” workout is special because we will be supporting CrossFit Denver Affiliate Network Coach Mike Jacobs in his support of One Team One Fight, an awesome organization that benefits the Navy Seal Foundation and the 31 Heroes Project.

Registration is free, and you can make donations the day of the event or via the donation link below. Donations from this event will be pledged toward Mike’s goal of raising $50,000 for charity as he embarks on the Marathon Des Sables, a 155 mile (that’s not a typo, seriously, 155 miles!) foot race across a portion of the the Sahara Desert to support our troops!

The “Murph” hero workout consists of the following for time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

*The pull-ups, push-ups and air squats may be partitioned in any way.

We will absolutely allow scaling, so feel free to sign up for this event even if you would like to only do “half Murph/Smurph” or “quarter Murph.” Heats will begin every 45 minutes beginning at 8:15am and ending at noon. The 9:45am heat will be the advanced heat for seasoned CrossFitters.

If you would rather not compete, but would like to donate, please follow this link: www.bit.ly/Donate2Mike

Registration is available here:www.bit.ly/MurphRegistration

Back Squats (7×1)

Back Squat:

Experienced CrossFitters: 1-1-1-1-1-1-1*

4 Months or less: 3-3-3-3-3 (change weight as desired)

rest 90 seconds between sets

* We’re not going for a 1RM on this one. We’re trying to find something heavy, maybe 90-95% of 1RM, that we can MAINTAIN for 7 singles. Get a good warm-up and concentrate on finding that weight early on in your sets, and try to keep that.

Row or Run / Burpees / Power cleans

4 rounds for total working time of:
Row 500m / Run 400m (alternate rounds)
14 Lateral Burpees (over bar)
7 Power Cleans 135/95#
Rest 2 minutes between rounds

Our Classes today are:
WOD: 6am, 7am, Noon, 4pm, 5pm, 6pm, 7pm
Elements: 6pm

*** The 8pm Conditioning Workout has been cancelled

ANNOUNCEMENT: CrossFit South Denver will be hosting a charity event on Memorial Day (Monday 5/27), and you are invited!

CrossFit Denver and CrossFit 6th Avenue will be closed, and we will be convening at CrossFit South Denver for Memorial Day “Murph,” a hero workout that we traditionally do on Memorial Day.

This year’s “Murph” workout is special because we will be supporting CrossFit Denver Affiliate Network Coach Mike Jacobs in his support of One Team One Fight, an awesome organization that benefits the Navy Seal Foundation and the 31 Heroes Project.

Registration is free, and you can make donations the day of the event or via the donation link below. Donations from this event will be pledged toward Mike’s goal of raising $50,000 for charity as he embarks on the Marathon Des Sables, a 155 mile (that’s not a typo, seriously, 155 miles!) foot race across a portion of the the Sahara Desert to support our troops!

The “Murph” hero workout consists of the following for time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

*The pull-ups, push-ups and air squats may be partitioned in any way.

We will absolutely allow scaling, so feel free to sign up for this event even if you would like to only do “half Murph/Smurph” or “quarter Murph.” Heats will begin every 45 minutes beginning at 8:15am and ending at noon. The 9:45am heat will be the advanced heat for seasoned CrossFitters.

If you would rather not compete, but would like to donate, please follow this link: www.bit.ly/Donate2Mike

Registration is available here:www.bit.ly/MurphRegistration