Friday March 14

Warm Up:

2 Rounds

15 HSPU

3 Length Sled Pull

Strength:

TABATA

Sit Ups

Leg Lifts

Stretch HamStrings

WOD:

Workout 14.3

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch

Thursday March 14

Warm Up:

1/2 of Karen - 75 Wall Ball

Then

5 Min Weighted Plank

WOD:

1 Mile Run For Time

Finish:

10 Muscle Ups (30 Pull Ups and 30 Dips)

Wednesday March 12

Warm Up:

3 Rounds of Mary

5 HSPU

10 Pistols

15 Pull Ups

STEEERETCH!!!

CrossFit.com

WOD:

Push press 5-5-3-3-3-1-1-1-1-1 reps

Schedule Post:

Friday for the next 3 weeks the 6:30 PM class is canceled due to the Complete Works of William Shakespeare Abridged! I play Bob! Come out to the show if you would like. At the Cardif School House in Glenwood Springs 7:00 PM Fridays and Saturdays and 2:00 PM Sundays for the next three weeks!

Let me know if you would like tickets.

Tuesday March 11

Warm Up:

30 Jump Squats

30 Wall Ball

30 Box Jumps

Shoulder Mobility

Thinking Man Stretch

Partner Stretch

WOD:

We are going to follow the CrossFit.com WOD for the next few weeks to have some fun!

If you want to check out the WOD there you can but I will also post it here.

Today we are starting with yesterday's WOD because it is a rest day. I will ask members to submit a WOD for the next rest days. Pipe up if there is a workout you want to submit ever.

This is the first time we are doing this! Should be fun!

RJ (post times to the comments at this link)

5 rounds for time of:

Run 800 meters

15-foot rope climb, 5 ascents

50 push-ups

Also reminder 4:30 PM class is on Thursday and Friday only. 

Beyond the Whiteboard is online WOD tracker. I have several more free memberships to it if anyone wants them. Please let me know.

I am the lead role in a local play coming up a Family Over the top Super Hero Comedy on the weekend of April 11-13 you can check it out and get tickets here. 

www.boomtownplayers.com

Big thanks to Matt for his help in Judging! Brett

Monday March 10

Warm Up:

500 m Row

20 Lengths of Farmers Carry (70s/55s)

30 1 Armed Push Ups

Strength: Form

10 Squat Snatch at EXTRA Light Weight

10 Squat Snatch at Light Weight

10 Squat Snatch at Medium Weight

WOD:

Open WOD 14.2 Modified

AMRAP in 15 min

10 Overhead Squats

10 Chest 2 Bar Pull Ups