3 Rounds:
5 OHS (135/95)
10 Pull-Ups
400m Run (We will do a shuttle run in the gym if weather is bad)

Today’s throwdown is:
Isabel
30 Snatches (135#/95#)
You can squat, power, split snatch as you need.

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

5 Rounds:
5 hang clean (95/65)
10 kb snatch 5-l/r(53/35)

500m Row

5 Rounds:
5 HSPU
10 BW Squat

Today’s throwdown @ 6pm:
Barbara
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest between each of 5 rounds

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

4 x 400m Row

Take rest as needed between pieces.

Post total of 4 individual times.

Our Classes today are:
Women’s Weightlifting 4pm
WOD: 9am, 5pm
Elements: 6pm
Advanced Technique: 6pm

**Please note: CrossFit Denver is now offering an additional time for the free Saturday workout. We are now offering the free Saturday workout at 9am AND 10am. Members and non-members are welcome at either the 9am or 10am class! Hope to see you there!**

AMRAP 20

5 Burpees
10 Wall Balls (20#/12#)
15 Ab-Mat Sit-Ups
20 Air Squats
200m Run

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.

OHS

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,

15-12-9
OHS*
Burpees

OHS weight is 50% of 1RM

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

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.