CrossFit Generate

Wednesday, December 7, 2011

WEDNESDAY DEC 7

WARM UP

Row 500m

100 squats

WOD

"BWR6"

5 rounds for time

100 Jump Rope

400 m Run

10 Burpees

10 Pull Ups

10 Knees 2 Elbows

Monday, December 5, 2011

MONDAY DEC 5

WARM UP

100 situps

100 Mtn climbers

WOD

"CINDY"

AMRAP 20 MIN

5 pull ups

10 push ups

15 squats

Friday, December 2, 2011

FRIDAY DEC 2

WARM UP

100 Squats

100 Flutterkicks

WOD

"DIANE"

21-15-9

Deadlift 225/155

Handstand pushups

Thursday, December 1, 2011

THURSDAY Dec 1

WARM UP

Row 500m

200 Partner medicine ball situps (100/person)

WOD

"GRACE"

30 Reps for time

Clean and Jerk 135/95

FINISH

500 Jump rope

Wednesday, November 30, 2011

WEDNESDAY Nov 30

WARM UP

50 flutterkicks

100 Push Ups

WOD

"FOREST"

3 ROUNDS

20 L-Pull Ups

30 Toes to Bar

40 Burpees

FINISH

Work on meeting personal goal today!

Tuesday, November 29, 2011

TUESDAY Nov 29

WARM UP

50 squats

50 pushups

50 situps

WOD

3 rounds for time

400m row

20 wallballs

15 lunges-weighted

10 K2E

FINISH

Work on holding back bend/bridge

Wednesday, November 23, 2011

WEDNESDAY Nov 23

WARM UP

25 leg lifts

50 mtn climbers

WOD

"Team Angie" for time

200 pullups

200 pushups

200 situps

200 squats

Teams of two work together simultaneously to reach 200 of each exercise before moving on.

FINISH

Partner stretching and roll out

Tuesday, November 22, 2011

TUESDAY Nov 22

WARM UP

Row 500m

20 box jump

WOD

"Randy"

75 Power snatch

FINISH

Skill work

Monday, November 21, 2011

MONDAY NOV 21

WARM UP

30 Pushups

50 flutterkicks 4ct

WOD

3 Rounds for time

20 KB swing

30 situps

20 wallballs

FINISH

Row 500m

Friday, November 18, 2011

FRIDAY NOV 18

WARM UP

50 Mtn climbers

25 sitting K2E

WOD

For time

80 squats

10 HSPU

60 squats

20 HSPU

40 squats

30 HSPU

20 squats

FINISH

Stretch and roll out

Thursday, November 17, 2011

THURSDAY NOV 17

WARM UP

20 box jumps

20 ring dips

WOD

5 rounds

20 situps

20 wallballs

20 pullups

20 lunges

FINISH

Max L-sit

Wednesday, November 16, 2011

WEDNESDAY Nov 16

WARM UP

50 Squats

25 V-ups

WOD

"DT"

5 rounds

12 deadlift

9 hang power clean

6 push jerk

FINISH

Run 800m

Tuesday, November 15, 2011

TUESDAY Nov 15

WARM UP

Row 500m

WOD

"MEGAN"

21-15-9

Burpees

KB Swing

FINISH

30 Pullups

Monday, November 14, 2011

MONDAY NOV 14

WARM UP

500 Jump rope

WOD

pg89old/pg165new

"BW11"

2 rounds/2 min per set

Max push ups

Max sit ups

Max flutterkicks

Max squats

FINISH

Skill Work / Mobility

Looking back at great times. We will be transforming into a whole new location soon and enjoy the memories of our place now!

Friday, November 11, 2011

FRIDAY NOV 11

WARM UP

100 Squats

WOD

Deadlift 15x75% of Max and 10x80% of Max

"KARREN"

150 Wall Balls

FOR

TIME

FINISH

Stretch and roll out

Thursday, November 10, 2011

THURSDAY NOV 10

WARM UP

20 Ring row

50 Mtn climbers

WOD

pg68 old/pg148 new

"HELEN"

3 Rounds for time

Run 400m

21 KB Swing

12 Pullups

FINISH

Max bench press

Wednesday, November 9, 2011

WEDNESDAY Nov 9

WARM UP

50 Pushups

30 Wall balls

WOD

pg86old/pg164new

"BW1"

4 Rounds for time

100-75-50-25 reps

Situps

Flutterkicks 4 ct

Leg Levers

FINISH

Accomplish a personal fitness goal today!

Tuesday, November 8, 2011

TUESDAY Nov 8

WARM UP

50 Situps

50 Lunges

WOD

pg89 old /pg165 new

"BW 7"

10 Rounds

30 Sec Handstands

30 Sec Isometric squat

FINISH

500 Jump rope

Monday, November 7, 2011

MONDAY NOV 7

WARM UP

50 Squats

Run 400m

WOD

"BAD SNAKE"

3 Rounds

JR 100-100-100

Knees2Elbows 21-15-9

Pushups 50-35-20

Pullups 15-12-9

FINISH

20 calorie row

Friday, November 4, 2011

FRIDAY NOV 4

WARM UP

300 Jump rope

WOD

10 rounds for time

20 situps

20 lunges

FINISH

30 Wall balls

Wednesday, November 2, 2011

THURSDAY NOV 3

WARM UP

50 Rock climbers

25 leg lifts

15 weighted lunges

WOD

pg 84old/156new

"KING KONG"

3 Rounds for time

1 deadlift

2 muscle ups

3 squat cleans

4 HSPU

FINISH

Max time wall sit

Tuesday, November 1, 2011

TUESDAY Nov 1

WARM UP

40 Lunges

30 Leg lifts

WOD

"JT"

21-15-9

HSPU

Ring dips

Push ups

FINISH

Front squats

5-4-3-2-1

Monday, October 31, 2011

MONDAY Oct 31

WARM UP

Run 800m

3-3-3 Push Press As much weight as you can!

WOD

pg 86/164

"ROOM SERVICE"

20 Rounds for time

5 Pushups

5 Squats

5 Situps

FINISH

Row 500m FOR TIME (2:20W/1:55M) LEVEL 1
(2:00W/1:45M) LEVEL 2

Friday, October 28, 2011

FRIDAY Oct 28

WARM UP

150 jump rope

WOD

pg 87 old/164 new book

"O SQUAT THIS"

5 rounds for time

10 OH Squat

10 Pushups

10 Situps

FINISH

Work on "Clean and Jerk"

Thursday, October 27, 2011

Reminder, Friday night classes are canceled for tomorrow. That is the 4:30, 5:30, and 6:30 classes. All the trainers and many of the members will be participating in the Barbells for Boobs held at the Glenwood Springs CrossFit location.Everyone is more than welcome to attend and at least spectate. Good luck to all those who are competing. The competition starts at 5:30 PM this Friday.

Also starting today until November 18th all of the members at CrossFit Generate have 15% off of all minamalist shoes at Independence Run and Hike in Carbondale. Shoes offered include the inov-8s and Vibram's Five Fingers. Just show a form of ID the have a list of all of you.

We just ordered another batch of rollers and will be in early next week! Also we ordered 10 copies of the "Everyday Paleo" an aggressive Paleolithic Cook Book that helps plan for the lifestyle! Books are $30.00

Toni Rae McWilliams Birthday is this weekend. Please wish her a happy birthday and remind her of how old she is getting!!!

Last but not lease send a shout out to all the following as they have not been able to make CrossFit last week too often for no apparent reason:

Gina Odom

Amy Dupont

Karen Barhite

Robin Kondrat

Justin Hale

Rebecca Hale

HAPPY HALLOWEEN! STAY SAFE TRICK OR TREATERS!!! Don't bother coming to our place... unless you want some organic lightly cooked steak!!!! MMMMMMMM! "What that won't get me hyper!"