WOD

Dan Bullock getting down at the Legends competition last weekend in CO Spgs.

Back Squat (5×5)

Back Squat 5-5-5-5-5, 90 second rest between sets

Attempt to add weight every round

Post heaviest successful set of 5

Double-Under/Pull-Up/Sit-Up

For time (20 min cap):

75 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
50 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
25 Double-Unders
20 Pull-ups
25 Ab-Mat Situps

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

ANNOUNCEMENT:  Crossfit Denver is starting 5AM classes!!!  You asked for it, so we have added a 5AM WOD on Monday, Wednesday, and Friday morning.  The first class will be Monday morning the 17th.  Come on in for an EARLY morning WOD!

Overhead Squat Hold (7×1)

7×1 Overhead Squat Hold (5 second hold in bottom). 90-second interval

Experienced members, see second tab

Add or remove weight as desired

Post heaviest successful weight — ‘successful’ means that you squat into the bottom, 5 second hold, and stand back up out of it with control.

Snatch Balance Hold (7×1)

7×1 Snatch Balance Hold (5 second hold in bottom). 90-second interval.

THIS IS AN ALTERNATE TO OHS HOLD, FOR EXPERIENCED MEMBERS

Add or remove weight as desired.

Post heaviest successful weight — ‘successful’ means that you do a snatch balance into the bottom, 5 second hold, and stand back up out of it with control.

HSPU & Run

4 Rounds of:
12 HSPU
Run 400m

Everyone does this, regardless of whether you did OHS or snatch balance.

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

 ANNOUNCEMENT:  Crossfit Denver is starting 5AM classes!!!  You asked for it, so we have added a 5AM WOD on Monday, Wednesday, and Friday morning.  The first class will be Monday morning the 17th.  Come on in for an EARLY morning WOD!

300 w/Clean and Jerk

25 Pull Up
50 Deadlift 135/95
50 Push Up
50 Box Jump 24/20
50 Floor Wipers
50 C & J 135/95
25 Pull Up

If that sounds like a bit too big of a bite, try this:

200 w/Clean and Jerk

25 Ring Rows
30 Deadlift 135/95
30 Push Up
30 Box Jump 24/20
30 Floor Wipers
30 C & J 135/95
25 Ring Rows

Our Classes today are:
WOD: 5pm ( 1 1/2 hour class)

ANNOUNCEMENT:  Crossfit Denver is starting 5AM classes!!!  You asked for it, so we have added a 5AM WOD on Monday, Wednesday, and Friday morning.  The first class will be Monday morning the 17th.  Come on in for an EARLY morning WOD!

Saturday #6 – Fight Gone Saturday

3 Rounds , fight gone bad timing

One minute each of:

Wall Balls (20#/12#)
Goblet Squats (55#/35#)
Toes-To-Bar
Box Jumps (24′/20′)
Burpees

Rest

Track Reps

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 Denver is starting 5AM classes!!!  You asked for it, so we have added a 5AM WOD on Monday, Wednesday, and Friday morning.  The first class will be Monday morning the 17th.  Come on in for an EARLY morning WOD!