WOD

WOD Friday, 4/18/2014

by randy on April 17, 2014

25/50 Chipper (EMOM 2 burpees) Fri,Apr 18,2014

For time: (20 Min cap) – EMOM 2 Burpees

25 Push-Ups
50 Box Jumps (24′/20′)
25 Snatch (95#/65#)
50 Air Squats
25 Thrusters (95#/65#)
50 Walking Lunges
25 Ring Dips

Our Classes today are:
WOD: 5am 6am, Noon, 4pm
Barbell Club: 5pm (2 hours)

Please join us tonight for Barbell Club!!!  This 2-hour class is dedicated to
improving your olympic lifting.  The class will be taught by Tom Borak,
and will target one lift or one facet of one lift.  After the instruction, you
will have plenty of time to work your technique under Tom’s guidance.
Come on in!

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 Thursday, 4/17/2014

by randy on April 16, 2014

Back Squat (10×5) Thu,Apr 17,2014

Back Squat
5-5-5-5-5-5-5-5-5-5 in 25 minutes

Increasing weight as desired

Post heaviest successful set of 5

ANNIE Thu,Apr 17,2014

50-40-30-20-10 Reps for time:
Double Unders
Abmat Sit-Ups

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

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, 4/16/2014

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

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, […]

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WOD Monday, 4/14/2014

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 time8 C2B Pull-Ups10 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 […]

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