3-2-1-Go!
March 6, 2008 | 1 Comment
Here is a shot of the 5:30 crew getting started on a couplet of thrusters and swings.
CrossFit was in the Washington Post last week and the article was reprinted by the Denver Post this Sunday. I have a copy at the gym or you can see it online here. The printed copy has more photos of CrossFit Denver.
Tuesday 080129 Evening Class
January 29, 2008 | 1 Comment
Alternate 5×3 Bench Press and Weighted Pull-ups
For 20 minutes rotate through
- 3 Trips Tire Drag
- KB Swings
- DB Cleans
- Rest
Tuesday 080129 Morning Classes
January 29, 2008 | 2 Comments
3×5 Alternated Bench Press and Back Squat
7 rounds
10 DB Cleans
20 KB Swings
Tuesday 080128 All Classes
January 29, 2008 | Leave a Comment
Alternate 3×5
Back Squat
Bench Press
7 rounds for time:
10 DB Cleans
20 KB Swings
The 7:30 A.M. Class.
Monday 080128 All Classes
January 28, 2008 | 3 Comments
3×5 Alternate back squat and press.
3 rounds for time:
- Row 500m OR 30 swings
- Deadlift X 15 (BW is the ideal load)
- Box Jump X 20
Saturday 080126 CrossFit
January 28, 2008 | 1 Comment
4 rounds with a partner:
Partner 1:
200m Run carrying 20lb ball on shoulder
15 ball slams
200m Run with ball
Partner 2:
KB Snatches
When runner returns both partners do 15 push-up and switch.
Friday 080125 All Classes
January 28, 2008 | Leave a Comment
3-5 Rounds
Swing, Clean, Snatch, Overhead Squat 5L/R
10 Wood Chops
Swing, Clean, Snatch, Overhead Lunge 5L/R
10 Side Stepping Swings
2 Minutes of Rest
Wednesday 080123 Kettlebells
January 24, 2008 | Leave a Comment
Row 500m
5 TGUs on each side
3 rounds
6 Bent Over Rows
6 Push-ups
18 Swings
3 rounds
6 Hanging Leg Raises
6 Windmills (3L/R)
18 Swings
3 rounds
6 Jumping Squats
6 Push Presses
18 Swings
Tuesday 080122 Kettlebells
January 23, 2008 | 1 Comment
Static Holds
Lift 2000 lb or 900 kg from the ground to over head using any moves that get the job done. Every 5 reps do 5 swings.
Practice other KB moves, juggling, and bottoms-up work.
Monday 080121 All Classes
January 21, 2008 | 3 Comments
Back Squat 5 5 5 5 5
“Rowing Helen”
3 rounds
- 500m Row
- Kettlebell Swings, 21 reps
- Pull-ups or Body Rows, 12 reps
