Saturday May 5 (GHD)!!!

WOD 

"Michael" 

800 Meter Run
50 Back Extensions
50 Abmat Sit Ups

Friday May 4

MOBILITY

Neck and Upper Back 

WOD 

"Shocktop" 

4 Rounds for Time: 

10 Front Squats (145, 100)
20 Pull Ups

Thursday May 3

SKILL

Double Unders 

WOD 

The Other Total 

1 Rep Max Clean
1 Rep Max Bench
1 Rep Max Overhead Squat

ANNOUNCEMENT:  

 Reminder, CrossFit Generate will be closed:  

Thursday Night 

 All Friday

 and Saturday Morning 

For the CrossFit Games in Castle Rock 

 I appreciate your understanding as we have not 

 closed our doors on any major holiday so far 

 including Christmas Eve and New Years Day. 

 The CrossFit Games is our Celebrated Cult Holiday!

 ;-)  

 Hope to see you guys there! 

 Brett Lark  

Wednesday May 2

"Biggest Loser" 

Trainer Bob Harper Talks CrossFit  

MOBILITY

Calf and Ankles 

WOD 

" Tiger Blood " 

3 Rounds For Time: 

10 Clean and Jerks (135, 95)
400 Meter Run

ANNOUNCEMENT: 

Reminder, CrossFit Generate will be closed: 

Thursday Night 

All Friday

and 

Saturday Morning

For the CrossFit Games in Castle Rock

I appreciate your understanding as we have not 

closed our doors on any major holiday so far 

including Christmas Eve and New Years Day. 

The CrossFit Games is our Celebrated Cult Holiday!

;-) 

Hope to see you guys there!

Brett Lark 

Tuesady May 1

Warm Up

Run 800 m

20 Leg Lifts

10 Over Head Squats

10 Chest to Bar Pull Ups

10 Hang Squat Snatch (45/35) 

10 PVC Pipe Passthroughs

10 Karatee Kicks 

WOD 

"The Seven" 

7 Rounds For Time:
7 Handstand Push Ups
7 Thrusters (135, 95)
7 Knees to Elbows
7 Deadlifts (245, 175)
7 Burpees
7 Kettlebell Swings (70, 53)
7 Pull Ups

 Finish:

Max Time Plank Hold 

Monday April 30

 Killing the Fat Man Episode #4

WOD 

Open WOD 12.2 

 AMRAP 10: 

30 Snatches (75, 45)
 30 Snatches (135, 75)
 30 Snatches (165, 100)
 Max Rep Snatch (210, 120)