WOD

WOD Thursday, 4/24/2014

by randy on April 23, 2014

Deadlift (10-10-10-8-8-6) Thu,Apr 24,2014

Deadlift (based off of your 1RM)
Set 1 – 10 reps @ 50%
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @75%
Set 5 – 6 reps @80%
rest 90 sec in between

If you don’t know your 1RM, stick with the rep scheme, start with something pretty light and attempt to add weight to the bar each round.

post the weight for your 6-rep set

Wall Ball & T2B Thu,Apr 24,2014

3 Rounds
30 Wall Balls (20#/14#)
20 T2B

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

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 Wednesday, 4/23/2014

by randy on April 23, 2014

Ring Dips + AMRAP + Pull-Ups Wed,Apr 23,2014

1 minute ME Ring Dips

Rest 1 minute.

AMRAP 8
3 Wall Walks
50 Double-Unders
5 Push Jerks (155#/105#)

Rest 1 minute.

1 minute ME Pull-Ups

Our Classes today are:
WOD: 5am, 6am, Noon, 4pm, 5pm, 6pm, 7pm
Barbell Club: 5pm-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 Tuesday, 4/22/2014

by randy on April 21, 2014

Max Squat Clean Tue,Apr 22,2014

20 Minutes to get to a 1RM Squat Clean

Squat Clean/Burpee Box Jump + run Tue,Apr 22,2014

5 Rounds
5 Squat Cleans (60% of 1RM)
10 Burpee Box Jumps

Rest 90 sec

400m run w/med ball (20#/12#)

Post total time for the entire effort (including 90 second rest)

Our Classes today are:
WOD: 6am, Noon, 4pm, 5pm, 6pm, 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 Monday, 4/21/2014

April 20, 2014

Row/Front Squat/Run/Pull-Up/KB Snatch x 5 Mon,Apr 21,2014 5 rounds Row 250m 8 Front squats (185#/135#) (cleaned from floor) Run 200m 8 Pull-Ups 16 KB snatch (53#/35#) (8 each arm) Our Classes today are: WOD: 5am, 6am, Noon, 4pm, 5pm, 6pm, 7pm Elements: 6pm   em>  ANNOUNCEMENTS Running Program  Spring has arrived, and with the warmer weather […]

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WOD Sunday, 4/20/2014

April 19, 2014

NO CLASSES TODAY, HAPPY EASTER!!!! 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 […]

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