Warm Up
20 Push Ups
30 Squats
10 Pull Ups
WOD
AMRAP 15 min
5 Deadlift (1 x BW)
5 Muscle Up
Finish
Wednesday, May 11, 2011
Wednesday May 11
Warm Up
30 Leg Lifts
2 minute Planque
10 Squats
WOD
5 Rounds
10 Windshield Wipers
20 Lunges
30 Squat Jumps
Finish
Monday, May 9, 2011
Tuesday May 10
Warm Up
30 Leg Lifts
40 Lunges
3 Rounds
5 Push Ups
10 Push Ups
15 Squats
WOD
20 OverHead Squat
20 Burpees
20 Push Press
20 Burpees
20 Hang Clean
20 Burpees
Finish
Suck in some air
Work on Splits
Congratulations!!!
Congratulations Chera, now officially CrossFit Level 1 Certified!
Way to pass the test and kick some butt. Just one question does this mean that you will be easier or harder on us in the WOD....? I plan to get my butt kicked too. Way to go!
Monday May 9
If you are checking out the blog today, you may be brining up a remark in you head to the effect of, "thats the last time I drink on Sunday night", or maybe, "yep it's a Monday." No, you do not have dejavu. This WOD is the exact same one planned for Saturday. However, Bill was the only crossfitter who heroically battered this sucker, even after a week and a half vacation. So, I wanted to make sure all of the rest of our members didn't miss out. Aren't you happy that I am thinking of you so much! Your welcome! :)
Warm Up
200 m Run
20 Squats
10 Push Ups
Group Stretch
Finish
Stretch the crap out of your Ham Strings
Warm Up
200 m Run
20 Squats
10 Push Ups
Group Stretch
WOD
Partner workout - tag team completing repetitions of the workout
200 Squats
600 Jump Rope
300 Push Ups
Stretch the crap out of your Ham Strings
Friday, May 6, 2011
Saturday May 7
Warm Up
200 m Run (To the Park and Back)
20 Squats
10 Push Ups
Group Stretch
WOD
Partner Workout
Trade off doing repetitions between you and your partner (Tag team)
200 Squats
600 Jump Rope
300 Push Ups
Finish
Stretch Out Hamstrings Like No Tomorrow
Thursday, May 5, 2011
Announcements!
Hello local CrossFiters,
Thanks for checking out our blog daily, it is important to know how to best achieve your fitness and athletic goals. Also please submit your e-mail address and comment on the WOD every now and again. This is a great way to create community even with the members spread out throughout the week. Get connected! Following are some pretty important announcements. Check them out.
1. This Saturday May 7th Yoga will be cancelled, however, class will be held at it's normal 9:00 am time. (Check for updates on Firday) Chera Kearns will be achieving her CrossFit Level 1 Certification in Denver this weekend. She is super excited and a little nervous, so give her an "at a girl" next time the two of you bump into each other. Chera has come a long way since she has started here, tell her how much she has been an inspiration.
2. As a growing business we are constantly improving the system that is run here. A part of that change is that the gym's functions will be a bit more structured. Please show up at the correct times for each class. From now on the person who is late will add one Burpee for every minute of tardiness to their warm up.
3. Also, enjoy paying $5.00 less for your membership when you attend at least 4 CF classes each week for the previous month. (Starting in May) If you want to be here... then be here.
4. T-Shirts are ordered and are on their way. They will most likely be here mid week sometime. Check the blog for more info.
5. Cinco de Mayo is today and is also our daughter's, Tehya, birthday. We are holding a party for her tonight at 6:30 at apartment 1301 of the River Park apartments in New Castle. All members are invited. We are providing a paleo meat dish. Please bring a paleo small side for others to try. Wine is a good suggestion... ok just kidding. But really...
6. Red Cross CPR and First Aid will be held this month. I am told that many New Castle Town Members will be attending. E-mail or ask about registration
Dates: June 25, 2011 & July 26, 2011
Thanks for checking out our blog daily, it is important to know how to best achieve your fitness and athletic goals. Also please submit your e-mail address and comment on the WOD every now and again. This is a great way to create community even with the members spread out throughout the week. Get connected! Following are some pretty important announcements. Check them out.
1. This Saturday May 7th Yoga will be cancelled, however, class will be held at it's normal 9:00 am time. (Check for updates on Firday) Chera Kearns will be achieving her CrossFit Level 1 Certification in Denver this weekend. She is super excited and a little nervous, so give her an "at a girl" next time the two of you bump into each other. Chera has come a long way since she has started here, tell her how much she has been an inspiration.
2. As a growing business we are constantly improving the system that is run here. A part of that change is that the gym's functions will be a bit more structured. Please show up at the correct times for each class. From now on the person who is late will add one Burpee for every minute of tardiness to their warm up.
3. Also, enjoy paying $5.00 less for your membership when you attend at least 4 CF classes each week for the previous month. (Starting in May) If you want to be here... then be here.
4. T-Shirts are ordered and are on their way. They will most likely be here mid week sometime. Check the blog for more info.
5. Cinco de Mayo is today and is also our daughter's, Tehya, birthday. We are holding a party for her tonight at 6:30 at apartment 1301 of the River Park apartments in New Castle. All members are invited. We are providing a paleo meat dish. Please bring a paleo small side for others to try. Wine is a good suggestion... ok just kidding. But really...
6. Red Cross CPR and First Aid will be held this month. I am told that many New Castle Town Members will be attending. E-mail or ask about registration
Dates: June 25, 2011 & July 26, 2011
Days of Week: Wednesday & Thursday
Time: 10:00 AM – 3:00 PM (Lunch @ 12:30 PM)
Location: CrossFit Generate - 303 West Main St , New Castle , CO 81501
Cost: $26.00 (City) $35.00 (Resident) $30.00 (Teen 14 – 18)
$20.00 (CF Generate Member)
$20.00 (CF Generate Member)
(970) 404 – 2124 larkfit@comcast.net (970) 984 - 7096
Call if you have any questions.
Thanks again for your up beat attitude that inspires and grants you success.
Thursday May 5
Warm Up
20 Mountain Climbers
2 min High Knees
1 min Wall Sit
10 Inch-worms
Finish
MAX Squat Clean 4 - 3 - 2
MAX Snatch 3 - 2 - 2
MAX Dead-lift 4 - 2
20 Mountain Climbers
2 min High Knees
1 min Wall Sit
10 Inch-worms
WOD
8 Round Tabata For Time
Skin he Cat
Overhead Squats
Reverse Pulls
Leg Lifts
MAX Squat Clean 4 - 3 - 2
MAX Snatch 3 - 2 - 2
MAX Dead-lift 4 - 2
Wednesday, May 4, 2011
Wednesday May 4
Warm Up
20 Lunges
Roll Out / Stretch
500 Jump Rope
50 Burpees For Time
Finish
25 L-Dips
Work on the Bridge
20 Lunges
Roll Out / Stretch
500 Jump Rope
50 Burpees For Time
WOD
2 Rounds for Time
25 Sit Ups
200 m Run
6 HSPU
25 L-Dips
Work on the Bridge
Tuesday May 3
Warm Up
30 Sit Ups
20 Pull Ups
8 Round Tabata Squats
Finish Choice
MAX Sit Ups within 4 minutes
MAX Bench Press 10 - 6 - 2
30 Sit Ups
20 Pull Ups
8 Round Tabata Squats
WOD
"Fran"
21 15 9
Thrusters
Pull Ups
Finish Choice
MAX Sit Ups within 4 minutes
MAX Bench Press 10 - 6 - 2
Monday, May 2, 2011
Monday May 2
Warm Up
30 Dips
MAX L-Sit on Paralettes
20 V-Ups
Finish
MAX Squat Clean 3 - 3 - 2
1000 m Row For Time
200 Push Ups For Time
30 Dips
MAX L-Sit on Paralettes
20 V-Ups
WOD
5 Rounds For Time of:
12 Pull Ups
50 Double-Unders
Finish
MAX Squat Clean 3 - 3 - 2
1000 m Row For Time
200 Push Ups For Time
Thursday, April 28, 2011
Friday April 29
Warm Up
25 Leg Lifts
30 Burpees
35 DUs
Finish No Choice
1 mile run
Partner Sit Ups with the ball (50)
Weighted Lunges (20)
200 Jump Rope
25 Leg Lifts
30 Burpees
35 DUs
WOD
MAX Overhead Squat
5 - 4 - 3 - 2
Finish No Choice
1 mile run
Partner Sit Ups with the ball (50)
Weighted Lunges (20)
200 Jump Rope
Wednesday, April 27, 2011
Thursday April 28
Warm Up
30 Pull Ups
Handstand for 1 min
10 Dips
Finish Choose One:
Work on Skin the Cat
Work on Tumbles 10 Tumbles
MAX Dead-lift 2-2
30 Pull Ups
Handstand for 1 min
10 Dips
WOD
3 Rounds
500 m Row
Finish Choose One:
Work on Skin the Cat
Work on Tumbles 10 Tumbles
MAX Dead-lift 2-2
Wednesday April 27
Warm Up
20 Lunges
10 Burpees
Group Stretch
MAX 3 Overhead Squats
Finish Choose One
Work on Splits
MAX HSPU
Work on the Bridge
20 Lunges
10 Burpees
Group Stretch
MAX 3 Overhead Squats
WOD
4 Rounds
- 400 m Run
- 40 Push Ups
- 40 Sit Ups
Finish Choose One
Work on Splits
MAX HSPU
Work on the Bridge
Monday, April 25, 2011
Tuesday April 26
Warm Up
300 Jump Rope
30 Sit Ups
20 Push Ups
Group Stretch
Finish
200 Squats for Time
MAX Over Head Squat 5 - 3 - 2
100 Push Ups for Time
300 Jump Rope
30 Sit Ups
20 Push Ups
Group Stretch
WOD
"Danny"
20 min AMRAP
20 box jumps
10 push press
20 pull ups
Finish
200 Squats for Time
MAX Over Head Squat 5 - 3 - 2
100 Push Ups for Time
Monday April 25
Warm Up
40 Squats
400 m Run
Finish Choose One:
100 Pull Ups For Time
2000 m Row
Muscle Up Technique
40 Squats
400 m Run
WOD
AMRAP for 18 min
5 Dips
10 Push Press
15 Legs Lifts
Finish Choose One:
100 Pull Ups For Time
2000 m Row
Muscle Up Technique
Wednesday, April 20, 2011
Thursday April 20
Warm Up
500m Row
Then 8 Round Deadlift (135/95) Tabata
Finish Choose One:
Bench Press Technique
Karate Get Up Technique
Partner Stretching Hamstrings / Quadriceps
500m Row
Then 8 Round Deadlift (135/95) Tabata
WOD
4 Rounds
20 V-Ups
20 Bear Crawls
20 Squats
Finish Choose One:
Bench Press Technique
Karate Get Up Technique
Partner Stretching Hamstrings / Quadriceps
Wednesday April 20
Warm Up:
30 Burpees
Then Practice Cleans (add weight to challenge yourself)
Finish Choose One:
2 min L Sit
MAX Hand Stand
30 Burpees
Then Practice Cleans (add weight to challenge yourself)
WOD
5 Rounds (Rest 2 min in between)
100m Run
Finish Choose One:
2 min L Sit
MAX Hand Stand
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