Crossfit Denver 303-482-2420 > Colorado's first Crossfit affiliate and best personal training » WOD http://www.crossfitdenver.com CrossFit Denver 303-482-2420 Colorado's First Public CrossFit Affiliate And Best Personal Training Wed, 10 Mar 2010 16:26:26 +0000 http://wordpress.org/?v=2.8 en hourly 1 Wednesday 3/10/10 *** 20/20 *** http://www.crossfitdenver.com/2010/03/wednesday-31010-2020/ http://www.crossfitdenver.com/2010/03/wednesday-31010-2020/#comments Wed, 10 Mar 2010 04:49:47 +0000 steve http://www.crossfitdenver.com/?p=4022 20 Seconds work, 20 seconds rest, alternating.
8 Rounds total, rotating thru each movement of:

Pull-Ups
KB Swing (53#/36# American)
Double Unders
Push-Ups
Ab-mat Sit-up

Track total reps

Our Workouts Today Are At 6am, 7am, 5:30pm, 6:30pm

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]]> http://www.crossfitdenver.com/2010/03/wednesday-31010-2020/feed/ 0 Tuesday 3/9/10 *** Fight Gone Bad *** http://www.crossfitdenver.com/2010/03/tuesday-3910-fight-gone-bad/ http://www.crossfitdenver.com/2010/03/tuesday-3910-fight-gone-bad/#comments Tue, 09 Mar 2010 04:40:34 +0000 steve http://www.crossfitdenver.com/?p=4017 Fight Gone Bad

3 Rounds for total reps/calories

In each round, 1 minute each of:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

No rest while transitioning from movement to movement.  1 minute rest between rounds.

Our Workouts Today Are At 6am, 7am, noon, 5:30pm, 6:30pm

]]> http://www.crossfitdenver.com/2010/03/tuesday-3910-fight-gone-bad/feed/ 1 Monday 3/8/10 *** 5 Rounds *** http://www.crossfitdenver.com/2010/03/monday-3810-5-rounds/ http://www.crossfitdenver.com/2010/03/monday-3810-5-rounds/#comments Mon, 08 Mar 2010 05:45:43 +0000 steve http://www.crossfitdenver.com/?p=4019 5 Rounds For Time
12 #95 Hang Clean to Press
20 Pull-Ups

Our Workouts Today Are At noon & 5:30pm

Check Out Our Radiant Running Seminar April 6th & 13th!

]]> http://www.crossfitdenver.com/2010/03/monday-3810-5-rounds/feed/ 1 Sunday 3/07/2010 ***Deck Of Cards*** http://www.crossfitdenver.com/2010/03/sunday-3072010-deck-of-cards/ http://www.crossfitdenver.com/2010/03/sunday-3072010-deck-of-cards/#comments Sun, 07 Mar 2010 06:28:31 +0000 randy http://www.crossfitdenver.com/?p=4012 Deck Of Cards…In this workout, we will have a full deck of cards with 2 jokers the face cards removed. Each team of 2 people will go through the deck individually for time doing the number of reps for each card pulled. Each suit will represent a different exercise. Before the workout, everyone will write down an exercise and put it in the hat. The first 4 different exercises pulled will be what we do. Each Joker is a 400m run!

Our Workouts Today Are At 9:30am

Check Out Our Radiant Running Seminar April 6th & 13th!

What Is CrossFit?

]]> http://www.crossfitdenver.com/2010/03/sunday-3072010-deck-of-cards/feed/ 1 Saturday 3/06/2010 ***3 Rounds ‘O Fun*** http://www.crossfitdenver.com/2010/03/saturday-3062010-3-rounds-o-fun/ http://www.crossfitdenver.com/2010/03/saturday-3062010-3-rounds-o-fun/#comments Sat, 06 Mar 2010 04:28:09 +0000 randy http://www.crossfitdenver.com/?p=3996 3 Rounds For Time:
Bear Complex #135/#95 (7 times through, no bar resting on ground)
10 Chest To Bar Pull-Ups
10 Burpees

Our Workouts Today Are At 9:30am

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