Friday May 17

Just made a huge commitment that will be saving a life, a relationship and bettering the world. There is a lot I need to sacrifice though. Here we go!


Strength:

Death By HSPU


WOD:

For Time

100 Overhead Pistols
150 Push Ups

Thursday May 16

Strength:

5 Rounds of

5 Light Front Squat(60%)
5 Medium Front Squat (70%)



WOD:



Weighted dip 3-2-2-2-1-1-1-1-1 reps

(CrossFit.com WOD)

Wednesday May 15

CFG,

In celebration of our warriors and so we can understand their pain. We will perform all of the competitor WODs that our team will be rocking this weekend in Denver.

Even the warm up is one of their workouts!

So excited team!


Also - Reminder - 5:30 Yoga and 6:30 CrossFit on Friday and 8:00 AM CrossFit n Saturday will not have an instructor, on account that I will be coaching and cheering on our competition team in Denver this weekend.

If you and a group of your CrossFit Friends would like to come and do the WOD or some YOGA anyway feel free to use the facility and to lock up and turn the lights off afterward.


Post score to comments on the website!

Brett Lark


Warm Up:

2 min of as many meter row as possible


Skill:

4 min max rep wall ball
3 min max rep kettle bell swings
2 min max rep knees to elbow
1 min max rep pull ups



WOD

8 min to get as far as possible

3 - 6 - 9 - 12 - 15 - 18 - ect

Burpees

Push Press

Tuesday May 14

Strength:

Cycle #1 (strength) 3RNFT
5 Clean (75%)
10 RDL (75%)

Cycle #2 (Stamina) 5 RNFT
5 Snatch Balance
5-10 HSPU
3 Behind neck wide grip pull-up


WOD:

3 Rounds

2 Rope Climbs
30 Wall Ball

Monday May 13

This is going to be a great day! We have a lot that is new and different .try to come so that you are updates on all the new techniques!


Brett




Strength:


Cycle #1 (5RNFT)
5 Floor Press
12 Supine Raise
8 Strict Pull-ups
Cycle #2 (3RNFT)
10 Box Squat (~60%)
30sec Squat Hold
15 Wide leg T2B



MEGAN

21- 15- 9

Burpees
KB Swing (32/24kg)
Double Unders

Friday May 9

Looking for PJ, Nami, Tiffany, Ryan Echer, Lynne, Jorge tomorrow. :-)



Strength:

5 min total L Sit



WOD:

200 Jump Rope

In that Amount of time perform an AMRAP of

10 Bench Press (Body Weight)
10 Squat Clean (Body Weight)

Thursday May 9

We trashed you legs yesterday so giving them a fair rest today.

Check toward the middle of the day for a great update!



Strength:

100 Toes to Bar



WOD:


16 min AMRAP

4 HSPU
8 Burpee Pull Ups
12 Dumbbell Weighted Lunges

Wednesday May 8

Strength:

100 Pistols


WOD:

EMOTM

ODD: 3 Squat Clean Thrusterx
EVEN: 1 Length Bear Crawl

Tuesday May 7

We are needing to get a little more strict on our parking policy. to help with this all the trainers will park in the overflow lot. to help us please only park in front of our bay door or our office space. If there is no more parking please park next to the ditch in front of the Thrift Store.

Thank you,

Brett Lark


Strength:

Shoulder Press:

10 - 10 - 5 - 7 - 7



WOD:


10 Rope Climb

20 Box Jumps

30 Wall Ball

40 Double Unders

500 Row

40 Double Unders

30 Wall Ball

20 Box Jumps

10 Rope Climb

Monday May 6

CFG,

Another day closer to hot weather summer. In great news, Zachary from 6:30 has decided to join the CFG community, please give him a warm welcome! Zach will also be choosing the Hero WOD next week, so be prepared for a doozie.

4:30 PM class is becoming an advanced CrossFit WOD. Only come to this time if you are confident to throw down without the watching eyes of a trainer. You will be working out side by side with me, Coach Brett. If you want to be the best, you must train with the best! Come on over, I love the comradary!

There are several of our new members that will be performing in competitions coming soon. Kelly has a 1/2 marathon in two weeks and then a 1/2 ironman shortly after. Lariza, Mars, Tiffany, Logan, Laura, and Kyle are competing at a local CrossFit comp in Denver in a few weeks. And Sue also as some major races. Oh, and Laura V and Bob V have a 1/2 marathon as well. Recently Cynthia has decided to race the Hogback Hustle 5K here in New Castle and some of the CF kids are preparing for a 5 K as well.


Some of you CrossFitters started your journey just to get in shape and have realized that you have gained so much more, elite athleticism status. I want everyone to find something to use your new found athleticism for. There are so many options, swimathon, 5K, 1/2 Marathon, local CrossFit Comp, Mud Race, Triathlon, even a jump rope or lifting competition. Whatever it is I encourage everyone to commit to something that challenges and gives you a goal to apply your athleticism to. You have been given a gift and now you can use it to your full potential. If you need some help choosing an event, please let me know I would be glad to help! You are all amazing athletes, even if you don't know it yet!

Love you all, God Bless!


Coach (Brett)




Warm Up:

30 Wall Ball
20 x Overhead, Side, Underhand Partner Wall Ball Toss
50 Push Ups

Skill:
Hand Stand / Walk

WOD:

ISABEL

30 Snatches For Time (135/95)

Friday May 3

This week has been brutal! So in reward and in honor of healing, our fitness pursuit will be a large game day today. Everyone get on so we can have as much fun possible playing these games! The more the merrier truthfully!



Warm Up

Clean, clean, snatch (duck, duck goose)

Burpee (Hit the Deck)




Strength:

Car Push for 200 m


WOD:

Bear tag

Thursday May 2

Strength:

Shoulder Press

10 - 9 - 9



WOD:

EMOTM 6 min

ODD: 5 Squat Snatch (135/95)
EVEN: 3 HSPU

And a surprise.

Wednesday May 1

Strength:

Deadlift

20 - 15 - 10 - 5


WOD:

10 Dumbell Burpee Squat Clean Thrusters (50/35)
Sprint 200 m
30 Overhead Pistols
Sprint 200 m
10 Dumbell Burpee Squat Clean Thrusters (50/35)



Quite the moth full. - Matt and Logan

Tuesday April 30

Strength:


Back Squat

10 - 10 - 10 - 10


WOD:


2 Rounds for Time


4 Rope Climb

800 m Run

40 Strict Push Ups

Monday April 29

Warm Up:

30 Burpees
20 Toes to Bar
10 HSPU
20 Kipping Pull Ups


Strength:


Bench Press

10 - 10 - 3 - 2 - 1



WOD:

"HELEN"


3 Rounds of

400 m Run
21 Kettle Bell Swings (53/35)
12 Pull Ups

Friday April 26

Strength:


EMOTM for 12 min

ODD - 4 Squat Cleans
EVEN - 1 muscle up



WOD:

Run
Tire Flip Jump Overs

Thursday April 25

Strength;

Strict Press

10 - 7 - 5 - 7 - 10



WOD:

3 Rounds

5 Squat Snatch (115/75)
20 Ring Rows

Wednesday April 24

Strength:

Every Minute on the Minute 10 min

7 Sumo Deadlift High Pull (115/75)




WOD:

5 Rounds

5 Burpee Broad Jumps
10 Strict Push Ups
20 Leg Lifts

Tuesday April 23

Strength:

Bench Press


10 - 10 - 10 - 7 - 5



WOD:

AMRAP for 15 min

2 Rope Climb

8 Burpee Box Jumps

14 Kettle Bell Snatch (53/35) (7 each side)

Monday April 22

Sundays are Awesome!

Strength:

Back Squat

5 - 5 - 5 - 5 - Max

With 70% of Max Weight

WOD:


"Diane"

21 – 15 – 9 Reps

225lb Deadlift
Handstand Push Ups

Friday April 19

Strength:

Max Weighted Pull Up (Yep just wait) :-)



WOD:

AMRAP 15 min

10 Lateral Box Jump Overs (24/20)

20 Kettle Bell Swings ((3/35)

Thursday April 18

Strength

Bench Press

10 - 5 -.6 - 7 - 8


WOD

Jackie
1000m Row
50 Thrusters (45#)
30 Pullups

Wednesday April 17

Strength:


Every minute on the Minute 8 min

3 Squat Smatches


WOD:


3 Rounds for Reps 1 min at each station

Rope Climb
Double Unders
HSPU
Squat Clean (95/65)
Man Test (in sec) (53/35) hold to small weight directly overhead in a full squat. May need 2.5s
Rest

Tuesday April 16

Warm Up:

Row 500 m

30 Wall Ball

10 Hand Stand Push Ups


Strength:


Shoulder Press


10 - 9 - 8 - 9 - 10



WOD:

3 Rounds

2 Lengths Dragon Crawl
4 Length Bear Crawl
6 Lengths Weighted Lunges (45/25)

Monday April 15

Warm Up:

1 mile Run / Row
10 Muscle Ups
L- Sit 3 Attemps

Strength:


Overhead Squat

10 - 10 - 6 - 7 - 8



WOD:

FRAN

21 - 15 - 9

Thrusters (95/65)

Pull Ups

(Go RX)

Friday April 12

Warm Up:


1000 m Row
30 Toes 2 Bar


Strength:

Back Squat

10 - 6 - 7 - 8 - 9


4 Squat Cleans OTM

For 10 min

WOD:


30 Turkish Get Ups For Time

Thursday April 11

Warm Up:

3 Rounds of

10 Leg Lifts
15 Wall Ball

Then:

Run 1 mile

Strength:

Push Jerk

10 - 5 - 7 - 7 - 7


WOD:

50 Double Unders
30 Thrusters
20Ring Rows
30 Thrusters
50 Double Unders

Wednesday April 10

Warm Up:


10 Slosh Pipe side bends
2 Lengths of Slosh Pipe Lunges
100 Squats
50 Push Ups


Strength:

Deadlift

5 - 4 - 5 - 9 - 7



WOD:

20 min AMRAP

250 m Row
50 Butterfly Sit Ups
20 Lunges

Tuesday April 9

Warm Up:

30 Burpee Pull Ups
30 HSPU
Forward Splits (2 min Both Sides)
Horizontal Splits (2 min)


Strength:

Bench Press:

10 - 8 - 6 - 4 - 4


WOD:

4 Rounds for Time

3 Squat Cleans

3 Push Jerks

20 Toes 2 Bar


(In order for a round to count the Squat Cleans and Push Jerks must all be done without letting go of the bar. Only after controlling the bar down to the floor after the last push jerk can the hands leave the bar.) this helps us to learn grip strength.

Monday April 8

Nick has gone back to Finland. You will be missed Nick! Had a lot of fun with you!

Warm Up:

1 Length Dragon Crawl
20 Overhead Pistols
Stretch Quads thinking man stretch and sit between feet
30 Strict Pull Ups


Strength:

Front Squat

5 - 4 - 3 - 3 - 3

Every Minute on the minute for 7 minutes

5 Power Snatch (115/75)




WOD:

Lynne

5 Rounds For Max Reps

Bodyweight Bench Press Max Reps
Pull Ups Max Reps

Friday April 5

Welcome Back from Mexico Robin!


Warm Up:

4 min squat hold
20 Upside down Sit Ups (there is a mod)
Rope Climb Game
2 - 6 - 10

Strength:

Overhead Squat

10 - 10 - 10

WOD:

3 Rounds

50 m Tire Flips
Run 400 m
20 Kettle Nell Swings (70/53)

Thursday April 4

Warm Up:

1200 m Run
1 Length Dragon Crawl
HSPU Game 5 - 10 - 15


Strength:

Shoulder Press:

7 - 7 - 7 - 6 - 5
Every Minute on the Minute
For 10 Minutes

5 Squat Snatches (95/65)

WOD:

13.5 WOD

12 Min AMRAP
15 Thrusters (100/70)
15 Chest 2 Bar Pull Ups

Wednesday April 3

Warm Up:

500 Jump Rope
Wall Ball Game 20 - 60

Strength:

Sumo Deadlift

10 - 10 - 10 - 10 - 10


WOD:

12 min AMRAP

10 Jumping Lunges
20 Butterfly Sit Ups
10 Push Ups


Finish:

1000 m Row

Tuesday April 2

Warm Up:

800 m Run
10 Skin the Cats
Pull Up Game - 10 - 20 - 30

Strength:

Scott's Press

5 - 5 - 5 - 5 - 5


WOD:


4 Rounds

2 Rope Climbs
10 Overhead Pistols (45/35)
12 HSPU

Monday April 1st

Warm Up:

30 Burpees
Max Hand Stand Walk / Hold
5 - 10 - 15 - 20 - 25 - 30 Toes 2 Bar (must be done in a row to count) get as far as possible.


Strength:


Front Squats
10 - 10 - 10




WOD:

"AMANDA"

9 - 7 - 5

Muscle Up
Squat Snatch (135/95) Beginners (65/45)

Friday March 29

Skill:

1 Rep Max Front Squat

400 m Sprint Timed




WOD:

13.4


7 min AMRAP

3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95$
9 Toes to Bar

And so on


Then

ANNIE

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Thursday March 28

Skill:

Kettle Bell Swing

And

Max Toes to Bar

Max Push Ups

500 m Row for time

Cycle through the stations



WOD:

5 Rounds of

5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)

Thursday March 28

Skill:

Kettle Bell Swing

And

Max Toes to Bar

Max Push Ups

500 m Row for time

Cycle through the stations



WOD:

5 Rounds of

5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)

Wednesday March 27

Skill:

Slosh Pipes

2 Rounds

1 length lunges
10 Front Squats
1 Length Walking over head
10 Press

WOD:

1 Rope Climb
4 Pistols
200 m Run

2 Rope Climbs
8 Pistols
200 m Run

3 Rope Climbs
12 Pistols
200 m Run

4 Rope Climbs
16 Pistols
200 m Run

5 Rope Climbs
20 Pistols
200 m Run


Finish:

Max Rep Toes to Bar

Tuesday March 26

Skill:

2 min Splits Horizontal
4 min Splits Vertical (2 min each side)



WOD:


10 HSPU
20 Toes 2 Bar
30 Box Jumps
40 Double Unders
500 m Row
40 Double Unders
30 Box Jumps
20 Toes 2 Bar
10 HSPU


Finish:

Longest Single Jump Rope session!

Monday March 25

Skill:

Power Clean

5 - 5 - 4



WOD:

ELIZABETH

21 - 15 - 9

Cleans (135/95)

Ring Dips

Friday March 21

Warm Up:



SKILL:

Slosh Pipes



WOD:

13.3

18 min AMRAP

150 Wall Ball
90 Double Unders
30 Muscle Ups

Thursday March 21

Thursday 3/21/13

SKILL:

3 x Max Rep Toes to Bar
3 x Max Rep Double Unders


WOD:

5 Rounds

5 Muscle
7 Power Cleans (185/125)


If time:

Max Hand Stand or Hand Stand Walk

Wednesday March 20

WOD


MURPH


1 mile run

100 Pull Ups
200 Push Ups
300 Squats

1 mile run

Substitute 100 m row for run if needed

Tuesday March 19

Warm Up:


30 Burpees

Stretch

1000 m Row (for time)


Skill:

Scott's Press

5 - 5 - 4 - 4 - 3

WOD:


Rolling on 20s

3 Rounds

20 Front Squat (135,95)
20 Burpees
20 T2B


Game the longest Push Up

Monday March 18

Warm Up

50 Push Ups

80 Butterfly Sit Ups

30 Double Unders

20 Toes to Bar



Skill:

5 - 5 - 5 - 5 - 5

Hand Stand Push Ups (Difficult)


WOD:

HELEN

3 Rounds

21 Kettle Bell Swings (53/35)
12 Pull Ups
400 m Run

Friday March 15

Warm Up:

50 Overhead Squats (55/45)
100 Push Ups
1 min total man test


Skill:

Muscle Up Practice (come today if you are close to getting a Muscle Up)


WOD:

5 Rounds for Time

2 Rope Climbs
20 Wall Balls

Thursday March 14

WOD:

10 min AMRAP

5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20)

Wednesday March 13

                                                       Jason Kalipa on the Muscle Up

Warm Up:

10 Turkish Get Ups
50 Pull Ups



Skill:

Muscle Ups
Stretch Shoulders

WOD:

5 Rounds

250 m Row
5 Muscle Ups

Tuesday March 12

Warm Up:

30 Wall Ball
20 Box Jumps
30 Ring Rows
40 Butterfly Sit Ups


Skill:

Hand Stand and Hand Stand Push Up

WOD:

21 - 15 - 9

Snatch(115/75)
Hand Stand Push Ups

Monday March 11

Warm Up:

20 Spiderman Push Ups
2 Lengths Dragon Crawl
2 Lengths Bear Crawl


Skill:

Strict Press
5 - 5 - 5 - 5


WOD

CINDY

20 min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

This a great benchmark Workout to test where you have come so far!

Saturday March 9

WOD

Partner WOD

Partner of twos

Partner A performs as many Pull Ups as Possible while partner B performs 100 Jump Rope
Switch
Partner A performs as many Push Ups as Possible while partner B performs 500 m Row
Switch
Partner A performs as many Squats as Possible while partner B performs 8 Lengths Bear Crawl
Switch

Score equals total pull ups, push ups, and squats completed together!

Friday March 8

Warm Up

Run 400 m

An test for a total of 2 min


Skill:

Clapping Push Up assortments

Or

100 Push Ups for Time


WOD:

21 - 15 - 9

Crucifix Push Us
Jumping Lunges
Ring Rows
Forward Rolls

Thursday March 7

Warm Up:

50 Overhead Squats (45/35)


Skill:

Shoulder Stretching!



WOD:

Get as far as you can in 17 min:

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/65)
20 Burpees
30 Snatch (165/85)
10 Burpees
30 Snatch (210/100)

Wednesday March 6

Warm Up:


Row 500 m
Stretch Quads up Against the Wall 2 min per side
2 min Horizontal Splits


Skill:

Max Push Ups
Max sit s in 1 min
Max Strict Pull Ups



WOD:

10 Dumbbell / Kettle Bell Squat Cleans (50/35)
20 Overhead Pistols (45/35)
30 Box Jump (30/24)
40 Pull Ups (less resistance than normal)
50 Wall Ball (20/14)


Competitors Work 5 - 5 - 5 Press

Tuesday March 5

Warm Up:

100 Butterfly Sit Ups
50 Push Ups
30 Strict Pull Ups


Skill:

Overhead Squats
5 - 5 - 5 - 5


WOD:


3 Rounds

10 Kettle Bell Snatch (53/35)
20 Toes to Bar
30 Weighted Lunges (45/25)

Monday March 4

Warm Up:

100 Push Ups
100 Squats


Skill:

Rope Climb



WOD :

DIANNE

21 - 15 - 9

Dead lifts (225/155)
HSPU

Friday March 1

6:30 pm class is canceled for dodge ball in Rifle

Warm Up:

7 min of Burpeea

Skill:

30 Squat Snatch 70% of Max

WOD:

17 min AMRAP

5 Bench Press
15 Overhead (115/75)
25 ButterFly Sit Ups

Thursday February 28

Warm Up:

150 Squats
100 Push Ups



Skill:

1 Rep Max Deadlift



WOD:

3 Rounds

7 Muscle Ups
10 Snatch Grip Weighted Lunges

(3 Pull Ups and 3 Dips = 1 Muscle Up)

Wednesday February 27

Warm Up:

500 m Row
40 Toes to Bar
30 Wall Ball
20 OverHead Pistols

Skill:

Hand Stand Walking

WOD:

5 Rounds for Time

Hand Stand Push Ups
Dead lifts (275/165)

Tuesday February 26

Warm Up

50 Front Squats (45/35)
40 Push Ups
30 Pull Ups

Skill:

Front Rolls

WOD:

AMRAP 16 min

5 Front Squat (185/135)
2 Lengths Bear Crawl
500 m Row

Monday February 24

Warm Up:

30 Overhead Pistols
40 Pull Ups
50 Push Ups


Skill:

100 Double Unders

WOD:

ISABEL

30 Snatches (135/95)

Friday February 22

Muscle Up Drills

Warm Up:

Run 800 m
Stretch with lacrosse ball on back (5 min)

Skill:

L- Sit and Muscle Ups


WOD:

4 Rounds for Time

5 Muscle Ups
5 Front Squats (225/155)

Thursday February 21

Mobility WOD

Motivation and Where to Find It

Warm Up:

3 Rounds of CINDY
5 Pull Ups
10 Push Ups
15 Squats

Shoulder Blade Stretch 2 min each side!

Skill:

Squat Snatch

5 - 4 - 3

WOD:

10 Squat Snatch (135/95)
20 Kettle Bell Swings (70/53)
30 Wall Ball
20 Kettle Bell Swings (70/53)
10 Squat Snatch (135/95)

Wednesday February 20

Mobility WOD

Shoulder Press

Warm Up

100 Butterfly Sit Ups

3 min Horizontal splits

10 Stretching / Mobilization


Skill:

Strict Press

5 - 5 - 4 - 3 - 3


WOD:

1 Rope Climb
10 Hand Stand Push Ups
1 Rope Climb
20 Burpees
1 Rope Climb
30 box Jumps (24/30)
1 Rope Climb
40 Double Unders
1 Rope Climb
50 toes to Bar

Tuesday February 19

                                            


Warm Up:

Row 500 m

Max Toes to Bar
Max Push Ups
Max Air Squats (perfect form)


Skill:

Hand Stand Walk (max hand stand or hand stand walk)

WOD:

Row 2,000 m Row

Monday February 18

Goal Setting

Mobility WOD

Warm Up:

50 Burpees



Skill:

50 Overhead Pistols

WOD:

"ANGIE"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Saturday February 16

Warm Up

20 Burpee Pull Ups
100 Butterfly Sit Ups


WODS

Clean and Jerk

10 - 10 - 10 - 10


"KAREN"

150 Wall Ball

Friday February 15

Chris Spealer on Muscle Up

Skill:

Muscle Up



WOD :

30 Muscle Ups for Time



Cash Out

50 Hand Stand Push Ups

Thursday February 14

The CrossFit Games Open is upon us. Get ready!

Skill:

Squat Snatch

5 - 5 - 5 - 5 - 5

WOD:

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Wednesday February 13

Mobility WOD

Skill:

Rope Climb 10

WOD:

LYNNE

5 Rounds for Max Reps

Bench Press (Bodyweight)
Pull Ups

Monday February 11

Mobility WOD Elbow

Skill:

Kettle Bell Swing

WOD:

42 Push Ups
21 Kettle Bell Swings
12 Overhead Squats
30 Push Ups
15 Kettle Bell Swings
8 Overhead Squats
18 Push Ups
9 Kettle Bell Swings
6 Overhead Squats

Tuesday February 12

Skill:

Hand Stand Walk

WOD:


17 min AMRAP

10 ft Hand Stand Walk
15 Box Jumps (30/24)
20 Push Ups

Friday February 8

Mobility WOD

Splits

Skill:

3 min Horizontal Splits
3 min Front Splits (one side)
3 min Front Splits (other side)


WOD:

21 - 17 - 13 - 9

Ring Push Ups
Clean (165/105)


The distance between you and your goal is measured in focus. B. Lark

Wednesday February 6

Mobility WOD

Hand Stand Walking

Skill:

Hand Stand Walks


WOD:
3 Rounds of

Max - Hand Stand Push Ups
Max - Toes to Bar
Max - Squat Jumps
Max - Clean and Jerks (95/65)

Thursday February 7

Skill:

Pistols

50 Strict

WOD:



100 Pull Ups

Every time you drop off the bar.

Perform 10 Thrusters (95/65)


Goals are essential to having fun in the process of training like an Athlete! Even though most of the members here feel like they are not ready for competition. Try a light fun one held locally. A bunch of our members are planning to go to a comp in Denver shortly. Believe in yourself!

Tuesday February 5

Mobility WOD

 

 

 

People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
Zig Ziglar



Skill:

Rope Climb



WOD:

1 Rope Climb

20 Burpees

2 Rope Climbs

15 Burpees

3 Rope Climbs

10 Burpees

4 Rope Climbs

5 Burpees

Monday February 4

Skill:

Bench Press

5 - 5 - 5 - 5 - 5


WOD:

15 - 12 - 9

Deadlift (225/185) - Box Jumps (24"/20")

Snatch (75/55) - Double Unders

Kettle Bell Swing (53/35) - Parallette Push Ups

5 min each Station - 30 sec of rest between each station

If you finish early, complete as many Burpees as possible

Saturday February 2

Closed for team competition at Glenwood Springs CrossFit!


Come join us for even hour and cheer everyone on!


Wish Us luck!


Brett

Friday February 1

Mobility WOD

Skill:

Lateral Splits 4 min

Front Splits 4 min each side






WOD:

AMRAP 16 min
1 Rope Climb
5 Hang Power Clean (185/135)
10 Burpee




Make sure to come out and support our team! Glenwood Springs CrossFit 10:00 AM to 4:00 PM



Competitors Work:

Run 1 mile (do not do anything else intense, Do Not Go to CrossFit unless to STRETCH!)

Stretch for 45 min set a timer and Stretch your entire body. Come ask if something is very tight. Figure it out before hand! Hedi come in at 5:30 please so we can work on your arm safely, have some more research. Make time at night to pack before hand. Get lots of keep! Your Coach Brett!

Thursday January 31

Mobility WOD

Proper Bench Form

Skill:

Push Up



WOD:


5 Rounds

20 Pistols
10 Bench Press (185/135)
2 Lengths Bear Crawl

Competitors Work:


Run 1 mile (do not do anything else intense, do not Coe to CrossFit unless to STRETCH!)

Wednesday January 30

Episode 8 Mobility WOD

Skill:

Planks


WOD:

30 sec L-Sit
5 Shoulder to Overhead (155/105)
4 Lengths Farmers Carry (50/35)

Competitors Work:

Run 1 mile (do not do anything else intense, do not Coe to CrossFit unless to STRETCH!)

Tuesday January 29

Mobility WOD

ALI

Skill:

Skin the Cat : (on rings)


WOD:

5 Rounds for Time of:

10 HSPU
30 Double Unders
2 Lengths of Sled Pulls (135/95)


Competitors Work:

100 Burpee Pull Ups

Monday 28

                            Motivation needs to be like showering, do it daily!

External shoulder rotation!

Skill:

Overhead Pistols

50 Strict




WOD:

Bear Complex

5 Rounds

7 Times Through= 1 Round
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Touch and go. No rest at the bottom or you start over…


Competitors Work:
100 Hand Stand Push Ups
100 Pull Ups

Saturday January 26

Partner WOD Relay

Relay #1: 5 min AMRAP of:

1 Length OH Walking Lunges with Wall Ball (20/14)
10 Wall Ball
1 Length OH Walking Lunges with Wall Ball (20/14)
Tag Partner

1 min Rest (record Whole Rounds)

Relay # 2: 8 min AMRAP of CINDY:

5 Pull Ups
10 Push Ups
15 Squats
Trade off each Round

1 min Rest (record Whole Rounds)

Relay # 3: 5 mi. AMRAP of:

1 Length Broad Jump
10 Burpees
1 Length Broad Jump

Record total Round Completed!

Friday January 25

Mobility WOD

We all need to l laugh sometimes!

Nutrition Part 7 

Skill:

3 x Max Effort of the following:

Push Ups
Toes 2 Bar
Wall Ball


WOD:

3,000 m Row



Competitors Work:

30 Hand Stand Push Ups
Run 1 Mile

Thursday January 24

Mobility WoD 4

Skill:

Hand Stand Walk


WOD:

AMRAP 16 min

15 Push Ups
20 Weighted Lunges (45/25)
25 Sit Ups with Soles Together

Competitors Work:

50 Pull Ups Strict

Wednesday January 23

Mobility WOD

Squat Snatch

Skill:

Overhead Squat:

10-10-10-10


WOD:

1000 m Row Buy In

3 Rounds of
10 Squat Snatch (115/75)
20 Ring Dips
15 Toes to Bar
1 min Rest

Competitors Work:

200 Push Ups
300 Squats

STRETCH

Tuesday January 22

Mobility WOD Episode 2

Nutrition the Dirt Facts Part 6

GI Jane

Skill:

Deadlift

5-5-5-5-5

WOD:


"GI Jane"


100 Burpee Pull Ups


Competitors Work:

100 Hand Stand Push Ups

Monday January 21

This is Mobility WOD. This recourse has kept me injury free for 4 years doing CrossFit and making large gains. The knowledge is paramount and we will post a video everyday. Great recourse.

Proper Bench Technique

Skill:

Bench Press

5-4-4-3-3

WOD:

Grace

30 Clean and Jerks

Finish: 2 minute Hand Stand Hold go unprescribed