Warm Up: Warmy 5,4,3,2,1+ Squat clean; start with (95/55 and perform 10 reps) then (115/65 @ reps 5 and 4, 135/85 @ 3 and 2, 155/105 @ 1+) Xfit WOD: As many rounds as possible in 20 minutes of: 1 Gasser 20 KB swings, 24kg(16kg) 15 Box jumps, 24″(20″) Pull up work 5×10 (15 second […]

No wod’s this week.  Gym closed or too smelly from walls being painted.  Next post 8/31/15 Thanks!

NOTE – I’m not completely sure, but I don’t know if the gym will be open next week. The Y is doing some remodeling so MWF class may be cancelled. There are a few of us that plan to hit Arvada CrossFit (either punch card or guest) or other gyms should this be the case. […]

Warm Up: Warmy 1×7, front squat (95/55) 1×7, push press (95/55) 1×7, deadlift (95/55) 1×7, power cleans (95/55) Xfit WOD: In teams of 2 complete the following for time: 10 wall touches (must run with partner) 50 Front squats, 115#(75#) – partners split reps 50 Bar facing burpees – reps are not split 40 Shoulder […]

Warm Up: Warmy 3 rds. of; 1 minute plank 30 second handstand hold 30 second hold in bottom of squat position Xfit WOD: “Fight Gone Bad!” Three rounds 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) In […]