WOD

WOD Wednesday, 4/16/2014

by randy on April 15, 2014

Hang Squat Clean (5×3) Wed,Apr 16,2014

15 min to complete:
Hang Squat Clean
3-3-3-3-3
The goal is to link all 3 reps each set without dropping the bar. Either increase weight, or work on technique.

Post your heaviest successful set of 3.

Row (10x100m) Wed,Apr 16,2014

Row Sprints
10 x 100m
Rest as needed between sprints, keeping in mind that you have 20 min to finish all 10 intervals

Post your fastest 100m

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

em> 

ANNOUNCEMENTS

Running Program
 Spring has arrived, and with the warmer weather many of you have expressed interest in additional running work.  To that end, we have asked our CrossFit Endurance-certified instructors Tim Loar and Nicole Delmage, to put together a running program for the summer.   We will begin our running program with a kickoff seminar presented by Tim and Nicole, which will concentrate on running mechanics, efficiency, drills, and integrating running into your current Crossfit program.  This seminar will be held on Saturday April 19th, from noon to 3pm at CrossFit Denver.   Cost is $5/person ($10 for non-members).  It is not necessary to RSVP, and payment will be made prior to the start of the seminar.   Note that it is not necessary to attend the seminar to participate in the
program, but Tim and Nicole have some great cues and drills to make your runningeffective, so please do try to make it.

 

SuperFit Games

The Team SuperFit Games will be hosted at CrossFit South Denver on April 26, 2014! SuperFit has organized events since 2010 spanning the US! If you haven’t heard of SuperFit, they are one of the largest event organizers in the country. Many of their events sell out months in advance, so please don’t wait to buy your ticket. This event is a two-person team event and registration is available here.

 

Attitude Nation Level I Seminar

CrossFit South Denver has been presented with the incredible opportunity to host an Attitude Nation Level I Seminar on May 17-18, 2014. This seminar will be an instructional, hands-on Weightlifting seminar where athletes learn Weightlifting technique for both the Snatch and the Clean and Jerk. This seminar includes both coaching and demonstrations in a group setting by both Jon and Jessica North, who are legends in the Olympic Weightlifting community. Jon is a 2016 Olympic hopeful and professional athlete who competes in the sport of Weightlifting. He is the 2012 American Open Championship Winner, a 2011 National Champion, a 2010, 2011 & 2013 Pan American team member, and a two time Arnold Championship winner. He has been competing in the sport of weightlifting for 7 years, and is rapidly growing in strength and success.

This two-day seminar costs $350 per person. Registration is available here.

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WOD Tuesday, 4/15/2014

by randy on April 14, 2014

3 x AMRAP 5 Tue,Apr 15,2014

AMRAP 5
15 V-Ups
100m Run

Rest 1 min

AMRAP 5
15 HR Push-Ups
15 KB Swings (55#/35#)

Rest 1 min

AMRAP 5
15 Deadlifts (155#/105#)
15 Burpee Box Jumps (24″/20″)

Your score is your total number of COMPLETED rounds

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

 

ANNOUNCEMENTS
Running Program
 Spring has arrived, and with the warmer weather many of you have expressed interest in additional running work.  To that end, we have asked our CrossFit Endurance-certified instructors Tim Loar and Nicole Delmage, to put together a running program for the summer.   We will begin our running program with a kickoff seminar presented by Tim and Nicole, which will concentrate on running mechanics, efficiency, drills, and integrating running into your current Crossfit program.  This seminar will be held on Saturday April 19th, from noon to 3pm at CrossFit Denver.   Cost is $5/person ($10 for non-members).  It is not necessary to RSVP, and payment will be made prior to the start of the seminar.   Note that it is not necessary to attend the seminar to participate in the program, but Tim and Nicole have some great cues and drills to make your runningeffective, so please do try to make it.

SuperFit Games

The Team SuperFit Games will be hosted at CrossFit South Denver on April 26, 2014! SuperFit has organized events since 2010 spanning the US! If you haven’t heard of SuperFit, they are one of the largest event organizers in the country. Many of their events sell out months in advance, so please don’t wait to buy your ticket. This event is a two-person team event and registration is available here.

Attitude Nation Level I Seminar

CrossFit South Denver has been presented with the incredible opportunity to host an Attitude Nation Level I Seminar on May 17-18, 2014. This seminar will be an instructional, hands-on Weightlifting seminar where athletes learn Weightlifting technique for both the Snatch and the Clean and Jerk. This seminar includes both coaching and demonstrations in a group setting by both Jon and Jessica North, who are legends in the Olympic Weightlifting community. Jon is a 2016 Olympic hopeful and professional athlete who competes in the sport of Weightlifting. He is the 2012 American Open Championship Winner, a 2011 National Champion, a 2010, 2011 & 2013 Pan American team member, and a two time Arnold Championship winner. He has been competing in the sport of weightlifting for 7 years, and is rapidly growing in strength and success.

This two-day seminar costs $350 per person. Registration is available here.

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WOD Monday, 4/14/2014

by randy on April 13, 2014

1RM Snatch Mon,Apr 14,2014

Find your 1 rep Max Snatch in 20 minutes

C2B/Pistol/Double-Under Mon,Apr 14,2014

5 Rounds for time
8 C2B Pull-Ups
10 Pistols (alternating, 5 each leg)
40 Double Unders

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

 

em> 

ANNOUNCEMENTS

SuperFit Games

The Team SuperFit Games will be hosted at CrossFit South Denver on April 26, 2014! SuperFit has organized events since 2010 spanning the US! If you haven’t heard of SuperFit, they are one of the largest event organizers in the country. Many of their events sell out months in advance, so please don’t wait to buy your ticket. This event is a two-person team event and registration is available here.

Attitude Nation Level I Seminar

CrossFit South Denver has been presented with the incredible opportunity to host an Attitude Nation Level I Seminar on May 17-18, 2014. This seminar will be an instructional, hands-on Weightlifting seminar where athletes learn Weightlifting technique for both the Snatch and the Clean and Jerk. This seminar includes both coaching and demonstrations in a group setting by both Jon and Jessica North, who are legends in the Olympic Weightlifting community. Jon is a 2016 Olympic hopeful and professional athlete who competes in the sport of Weightlifting. He is the 2012 American Open Championship Winner, a 2011 National Champion, a 2010, 2011 & 2013 Pan American team member, and a two time Arnold Championship winner. He has been competing in the sport of weightlifting for 7 years, and is rapidly growing in strength and success.

This two-day seminar costs $350 per person. Registration is available here.

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WOD Sunday, 4/13/2014

April 12, 2014

Cleans/HSPU/Box Jumps/Thrusters Sun,Apr 13,2014 For Time:20 Hang Power Cleans (185#/135#)30 HSPU40 Box Jumps50 Thrusters (75#/55#) Our Classes today are: WOD: 9am ( 1 1/2 hour class) em>  ANNOUNCEMENTS SuperFit Games The Team SuperFit Games will be hosted at CrossFit South Denver on April 26, 2014! SuperFit has organized events since 2010 spanning the US! If you […]

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WOD Saturday, 4/12/2014

April 11, 2014

Saturday #1 – Chipper Sat,Apr 12,2014 Saturday Chipper For time (20min Cap) 10 ring row 15 Burpees 20 Box Jumps 24/20 25 KB Swings 53/35 American 400m Run 30 Sit-Ups 35 Double Unders (130 singles) 30 Sit-Ups 400m Run 25 KB Swings 53/35 American 20 Box Jumps 24/20 15 Burpees 10 ring rows Our Classes […]

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