Warm Up WOD
"Soul Reviver"
3 Rounds For Time:
7 Chest to Bar Pull Ups
400 Meter Run
7 Chest to Bar Pull Ups
Rest 2 Minutes Between Rounds
TEAM WOD
100 Ring Dips
200 Burpees
300 Wall Ball
400 Squats
500 Sit Ups
10,000 m Row
We Conquered the Spartan Race.
Is the Tough Mudder next?
MOBILITY
Wrists and Forearms
WOD
"Tequila Grande"
Amrap 20 min
500m Hill run
25 push ups
45 sit ups
5 large tire flips
Killing the Fat Man - Episode #7
WOD
"BULL"
2 Rounds For Time
200 Double-Unders
Killing the Fat Man - Episode #6
SKILL
L-Sit
3 Rep Max Thruster
WOD
"BRENTON"
5 Rounds For Time
100' Bear Crawl
100' Standing Broad Jump
3 Burpees after every Five Broad Jumps
Killing the Fat Man Episode #5
WOD
"Black and Blue"
5 Rounds for Time:
10 Power Cleans (135,95)
10 Burpees
MOBILITY
Glutes and Hams
WOD
Open WOD 12.3
AMRAP 18:
15 Box Jumps (24, 20)
12 Push Presses (115, 75)
9 Toes To Bar
MOBILITY Neck and Upper Back WOD "Shocktop" 4 Rounds for Time: 10 Front Squats (145, 100)
20 Pull Ups
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
"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
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
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)
This workout will be challenging an work your
mental and endurance limits!
Just saying!
Warm up Stretch and get down to business.
WOD
The Heat
AMRAP 20 min:
10 KBS (70,53)
20 push ups
30 squats
40 double unders
$20.00 / HALF HOUR MASSAGE
We are also having an excellent Massage Therapist
join our team.
Adrian is an avid Mountain Biker and is pursuing
Elite Fitness through CrossFit actively.
So he knows what you are going through.
We will be test running him for two months all of
May and June with sessions costing only $20 for
an half hour.
Remember that these are fufu massages for
a cruse line. The goal is to loosen the body up from
fast muscle growth that occurs in CrossFit.
(Muscle Release)
Sign up sheet for times will be up at the front desk
starting May 1st. If we like him prices will go
up after June. It would be a good idea to
take advantage of this time!
WOD
1. Power Snatch
3 x 3
2. " Sazerac"
AMRAP 10:
6 Power Snatches (115, 85)
9 Toes to Bar
12 Box Jumps (24, 20)
SKILL
Push Up!!!
MOBILITY
Front of the Hip
WOD
"Dark and Stormy"
25 Deadlifts (225, 155)
50 Pull Ups
25 Deadlifts (225, 155)
"Killing the Fat Man" Episode #2
WOD
Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
SKILL
Pull Ups and Muscle Ups
MOBILITY
Shoulder External Rotation
WOD
Open WOD 12.1
AMRAP 7:
Burpees
OK Amanda, Daisy, Leticia, and Martha put $100,
big ones, smackaroos, on a bet to who will lose the
most inches! Last night we took measurements and in
two months the winner gets the pot! Rock and roll girls!
WOD " Fire Alarm" 6 Rounds For Time: 20 Box Jumps (24, 20)
20 Kettlebell Swings (53, 35)
200 Meter Run
WOD
Muttled
AMRAP 15:
10 Front Squats (155, 105)
10 Kettlebell Swings (70, 53)
10 Burpee Box Jumps
10 Toes To Bar
Cash Out
800m Run for Time
WOD “Prairie Fire” 12 HSPU’s
2 Power Cleans
10 HSPU’s
4 Power Cleans
8 HSPU’s
6 Power CLeans
6 HSPU’s
8 Power Cleans
4 HSPU’s
10 Power Cleans
2 HSPU’s
12 Power Cleans 
Skill - Work on Pull Ups WOD "Daniel" For time: 50 Pull-ups
400 meter run
21 Thrusters (95, 65)
800 meter run
21 Thrusters (95, 65)
400 meter run
50 Pull-ups "Holly Crap!" 
WOD "Purple Drank" 4 Rounds For Time: 6 Deadlifts (315, 215)
12 Ring Dips
40 Double Unders 
WOD " RumRunner " 1000, 800, 600, 400, 200m Run
with a 250m Row and 1 Minute Rest between rounds.
WOD 1. Overhead Squat
1 heavy rep
2. Snatch Balance
1 heavy rep
3. Snatch
1 heavy rep 
WOD "Satan's Whiskers " 3 Rounds For Time: 10 Chest to Bar Pull Ups
10 Front Squats (165, 115)
10 Burpees 
WOD " DT " 5 Rounds For Time: 12 Deadlifts
9 Hang Power Cleans
6 Jerks 
WOD AMRAP 12: 60 Calorie Row
50 Hand Release Push Ups
40 Games Style Box Jumps (24, 20)
30 Kettlebell Swings (53, 35 )
20 Front Squats ( 185, 135)
10 Muscle Ups and 50 Burpees for Time 
WOD Team Wod
As Many Reps as Possible in 20 mins. Teams of 3, one person per station: 1 minute Double unders
1 minute abmat sit ups
1 minute Ball Slams (30/20)
1 minute Rest 
WOD " Earthquake "
4 Rounds For Time: 21 Wall Balls (20, 14)
15 Power Cleans (135, 95)
9 Burpee Pull Ups 
WOD 1. Back Squats
5 x 3
2. " Afterburner " 5 Rounds For Time: 12 Thrusters (65, 45)
200 Meter Run 
WOD " Nate " AMRAP 20: 2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings ( 70, 53) 