Tuesday May 8

Killing the Fat Man Episode #5 

WOD 

"Black and Blue" 

5 Rounds for Time: 

10 Power Cleans (135,95)
10 Burpees

Monday May 7

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

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)

Saturday April 28

Everyone Show Up! Lots of Fun! 

WOD

Team 10K Row

Friday April 27

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!

Thursday April 26

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)

Wednesday April 25

SKILL

Push Up!!!

MOBILITY

Front of the Hip

WOD 

"Dark and Stormy"
25 Deadlifts (225, 155)
50 Pull Ups
25 Deadlifts (225, 155)

Tuesday April 24

"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

Monday April 23

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! 

Saturday April 21

WOD 

" Fire Alarm" 

6 Rounds For Time: 

20 Box Jumps (24, 20)
20 Kettlebell Swings (53, 35)
200 Meter Run

Friday April 20

WOD 

AMRAP 10:
30 Double Unders
15 Snatches (75, 55)

Thursday April 19

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

Wednesday April 18

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

Tuesday April 17

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!"

Monday April 16

WOD 

"Purple Drank" 

4 Rounds For Time: 

6 Deadlifts (315, 215)
 12 Ring Dips
 40 Double Unders

Saturday April 14

WOD 

" RumRunner " 

 1000, 800, 600, 400, 200m Run
with a 250m Row 

and 1 Minute Rest between rounds.

Friday April 13

WOD 

1. Overhead Squat
 1 heavy rep

2. Snatch Balance
 1 heavy rep

3. Snatch
 1 heavy rep

Thursday April 12

WOD 

"Satan's Whiskers " 

3 Rounds For Time: 

10 Chest to Bar Pull Ups
10 Front Squats (165, 115)
10 Burpees 

Wednesday April 11

I hope everyone isn't too sore from yesterday, :-)

WOD 

" DT " 

5 Rounds For Time: 

12 Deadlifts 
9 Hang Power Cleans
6 Jerks

Tuesday April 10

WOD 

" Chelsea" 

On the minute for 30 minutes: 

5 Pull Ups
10 Push Ups
15 Air Squats

Monday April 9

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

Saturday April 7

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

Friday April 6

WOD 

" Sugar Daddy "
21 - 15 - 9
Deadlifts (225, 155)
400 Meter Run

Thursday April 5

WOD 

1. Press
5 x 1

2. Push Press
5 x 1

3. Push Jerk 
5 x 1

Wednesday April 4

WOD 

 " Earthquake " 

4 Rounds For Time: 

21 Wall Balls (20, 14)
15 Power Cleans (135, 95)
9 Burpee Pull Ups

Tuesday April 3

WOD 

1. Back Squats
5 x 3

2. " Afterburner " 

5 Rounds For Time: 

12 Thrusters (65, 45)
200 Meter Run

Monday April 2

WOD 

" Nate " 

AMRAP 20: 

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings ( 70, 53)

Saturday March 31

WOD 

3 Rounds for Max Reps of: 

1 minute Overhead Squats (95,65)
1 minute Burpees
1 minute Toes To Bar

Friday March 30

WOD 

" Liquid Cocaine " 

5 Rounds For Time: 

5 Clean and Jerks (155, 105)
10 Chest To Bar Pull Ups

Thursday March 29

WOD 

" Christine " 

3 Rounds For Time: 

500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps

Wednesday March 28

WOD 

1. Power Clean
10 Rep Max (touch and go) 

 2. Overhead Squat
15 Rep Max 

 3. Push Press
20 Rep Max

Tuesday March 27

" Sizzurp "

 
5 Rounds For Time:

 15 Deadlifts (225, 155) 

35 Abmat Sit Ups

Monday March 26

"ANNIE"

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

____________________________

"KAREN"

150 Wall Ball

March 24th

WOD 

AMRAP 10:
10 Push Jerks (135, 95)
20 Pull Ups
30 Double Unders

March 23rd

WOD 

" Straight Up"
AMRAP 12:
7 Overhead Squats (75, 55)
7 Burpee Box Jumps (24, 20)
7 Kettlebell Swings (70, 53)

March 22nd

WOD 

” 2K Row”
 Row 2,000 meters as fast as possible.

March 21st

WOD
 

1. Overhead Squat
5 x 1, climbing
2. Front Squat
5 x 1, climbing
3. Back Squat
5 x 1, climbing 

March 20th

WOD
 

 1. Deadlift
3 x 3

2. "Belly Flop"
21 - 15 - 9
Row for Calories
Burpees 

March 19th

WOD
 

21 - 15 - 9

 Wall Balls (20, 14)
Pull Ups
Thrusters (95, 65)
Box Jumps (24, 20)