Front Squat
3-3-3-3-3

Today’s throwdown is:

Our Classes today are:
WOD: 6am, 10am, Noon, 4pm, 5pm, 6pm, 7pm
Elements: 7pm
CrossFit Express: 11:30am, 4:30pm, 5:30pm
Benchmark Throwdown: 6pm

First, Deadlift 5×5 on the clock:

5-5-5-5-5 @ 60-75% of 1 rep Max, on the 3 minute with a continuously running clock.

The entire class lifts and rests at the same time. These are Touch & Go sets; this should be emphasized. Focus should be on Power AND Endurance.

Then,

AMRAP 10 min
10 Deadlift
10 Box Jump

* Deadlift weight is 50% of 1RM

Today’s throwdown is:
Eva
5 rounds for time:
800m Run
30 American Kettlebell Swings (53#/35#)
30 Pull-Ups

Our Classes today are:
WOD: 5am, 6am, 10am, Noon, 4pm, 5pm, 6pm, 7pm
Elements: 7pm
CrossFit Express: 11:30am, 4:30pm, 5:30pm
Benchmark Throwdown: 6pm

AMRAP 20

10 Burpees
10 KB SDHP (53#/35#)
10 Russian Twists (20#/12#)
10 Bar Walking Lunges (Each Leg) (45#/35#)
10 Ab-Mat Sit-Ups

Our Classes today are:
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 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.