February 11, 2013 WOD
19 Minute AMRAP 7 Push Jerk 135/95 7 Burpees 38 Double Unders
Author: Clayton
February 9th, 2013 Hero WOD
“Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups *Snatches will be modified using Kettlebells. In honor of Army Staff Read More …
CrossFit Kids is here!
We are so proud to announce that our CrossFit kids class is up and running! Out of the numerous CrossFit affiliates located in the Colorado Springs area we are ONLY registered affiliate to offer the CrossFit kids program! The Kids Read More …
January 28, 2013 WOD
For time: 21-15-9 Hang power snatch @ 95/65 400 meter run after each round.
January 11, 2013 WOD
“Fran” For Time: 21-15-9 Thrusters @ 95/65 Pull-ups [youtube http://www.youtube.com/watch?v=KVxzDOYv85k&w=560&h=315]
January 10, 2013 WOD
10 min. EMOM/ skill session 2 squat snatch Rest 5 minutes 15 minute cap Find new clean & jerk max
January 9, 2013 WOD
Strength/ Skill Work Deadlift 5,4,3 And then……. 7 Rounds for time: 4 pistols, alternating 5 deadlift (225/155) 6 Kettlebell clean & jerk, alternating (1.5pood/1 pood)
January 8, 2013 WOD
15 Minutes/ Skill Session: Find new 1RM shoulder press Rest 5 minutes… 8 minute AMRAP: 5 thrusters (135/95) 10 pull-ups
January 7, 2013 WOD
7 Min EMOM/ Skill Session: 3 power clean *Weight should be light enough to touch and go Rest 5 minutes For time: 10,9,8,7,6,5,4,3,2,1 Hang clean @ 115,75 Toes to bar Box jumps @ 24″,20″
January 5th, 2013 WOD
Javorek 3 Rounds for time: 6 Deadlifts 6 Sumo-deadlift high pulls 6 Front squat 6 Push jerk 6 Back squat *Load barbell with a weight that you can complete all 5 movements with good form. Speed and intensity is important, Read More …