Friday September 28

Partner Carries

Warm Up

3 Rounds
5 Tire Flips inside
9 Push Ups
13 Squats



Skill

5 min of Head Stand Practice

3 Lengths Partner Carries ( Modified is 45 lbs overhead plate carries ) at least try with someone in class, including Amanda

WOD

5 Rounds of:

7 Kettle Bell Swings
5 Hand Stand Push Ups
3 Pistols each leg
1 Rope Climb

Thursday September 27

http://www.youtube.com/watch?v=iJJCZs_YMZk&sns=em




Warm Up

1000 m Row

Skill -  (15 min)

7 - 5 - 3 Squat Snatch

WOD

5 Rounds

12 Front Squat (155/105)
9 Box Jumps (24/20)
6 Toes 2 Bar

Wednesday September 26

4 Length Walking Lunges with (45\25 lbs plates)
20 Wall Ball
Partner Stretching:
CrossOver
Lateral Splits
Shoulder stretch arms squished and pushed up behind

WOD

30 - 20 - 10

Wall Ball

Pull Ups



Then


Deadlift



7 -5 - 3
(be safe if you are rounding your back drop the weight the trainer will let you know, it is so silly to go so hard in weight to advance a PR and then get injured) Listen to your trainer!

Tuesday September 25

Warm Up

3 Rounds of
2 Lengths lateral Bear Crawl
2 Rope Climbs
30 Squats


10 min Head Stand Work

Spend 10 min working on head stands. Try with feet against the wall and hands on the floor making a triangle with your hands and head.

If that is easy try the same in the middle of the floor. The. Try with hands clasped behind your head make the triangle with your forearms. Give it a shot. Practice forward tumbles before moving away from the wall. A tumble is the safe exit from a headstand. :-)



"Christine"

3 Rounds For Time

500 m Row
12 Deadlifts (body weight)
21 Box Jumps (24/20)

Monday September 24

Squat Clean

Traveling has been difficult. It is easy to miss everyone even with everyone's corks! Look forward to the a junction Competition.


Warm Up:

500 m Row
4 Lengths bear Crawl
4 Lengths Inch Worm


Angie with a twist.

50 Pull Ups Every time a set is broken 3 Squat Snatch (135/95)
50 Push Ups Every time a set is broken 6 Squat Clean (135/95)

50 Sit Ups every time a set is broken 9 Double Unders 

50 Squats brake is you need

Complete the the Snatch / Clean / Double Unders after the end of each completed movement as well, even if all 50 reps were completed without breaking.

Friday September 21

Warm up
500 Jump Rope


WOD

"Bye Bye Brett"

3 Rounds

30 Burpees
500 m Row



Finish: 300 Push Ups



So long

Wednesday September 19

Workout Explained

Warm Up

300 Jump Rope
50 Push Ups
100 Squats

"FGB"

"Fight Gone Bad"

Perform as many reps of each exercise in 1 min as possible

Wall Ball (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (for calories)

Rest

Tuesday September 18

Smart Man!

Warm Up

50 Squats
40 Leg Lift

WOD

"EVA"



Skill

7 min of Burppes

Monday September 17

CrossFit or not Hard work looks the same.

Warm Up

5 Rounds of CINDY

5 Pull Ups
10 Push Ups
15 Squats



"GRACE"

30 Clean and Jerks (135/95)


5 Rounds For Time of:

5 Hand Stand Push Ups

5 Rope Climbs

Thursday September 13

How bad do you want successful?

Warm Up

500 Jump Rope


"DANNY"

20 min AMRAP

30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull Ups


Finish Strength

20 Rope Climbs 

Wednesday September 12

Warm Up

100 Sit Ups


RYAN

5 Rounds

7 Muscle Ups
21 Burpees


KAREN

150 Wall Ball for Time

Tuesday September 11

When life is not the way we want, we tend to blame it on something and/or someone. The truth is that everything we have or don't have in life is based on our choices and decisions. Now I believe that this life can truthfully be whatever you want it to be. ANYTHING! Believing is where it starts. I will do everything in my power to help you believe in yourself and in fairy tails because that is what turns them into reality.

Believe.

Warm Up

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

Row 3,000 m


"ANNIE"

50 - 40 - 30 -20 - 10

Double Unders
Sit Ups

Monday September 10

The Undredog

Warm Up

50 Squats
100 Double Underes


"Badger"

Complete 3 rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Will post scores on Board

Post time to comments

Finish:

6 Rope Climbs

Friday September 7

Motivational

Challenge someone to 2 Rounds of CINDY

The fastest performs 50 Burpees
The second fastest performs 50 Over Head Squats with PVC


3 Rounds

10 Squat Snatch

20 Toes 2 Bar

30 Wall Ball

Thursday September 6

Are you embarrassing and seeking out hard work?

50 Leg Lifts
50 Push Ups


Strength:

10 Rope Climbs


WOD:

5 Rounds of:

10 Deadlifts - (245/165)
20 Push Ups
1 Rope Climb

Wednesday September 5

We all want to be great. What ever you do in life be great at. How great can you be?...

That is up to you and your focus.

The secret is everyone wants you to succeed! Because everyone likes being inspired.

CFG

 

Warm Up
30 Burpees
100 Push Ups

Strength

50 Ring Rows
Stretch Upper Back on Pole

WOD

500 m Row
50 Double Unders
15 Burpee Box Jump Overs
30 Push Press (155 / 105)
15 Burpee Box Jump Overs
50 Double Unders
500 m Row

Tuesday September 4

Warm Up
500 Jump Rope
30 Hand Stand Push Ups


Skill
30  Perfect Squat Clean

WOD

10 min AMRAP

5 Squat Cleans
5 Burpees
5 Ring Dips



Strength

100 Pull Ups

Monday September 3

The Warm Up

10 min of Jump Rope warm Up


"Helen" AMPED

3 Rounds

21 Kettle Bell Swings (70/53)
12 Deadhang Pull Ups
400 m Run


Ubber Stretching

Saturday September 1

8:00 Class

2000 m Row

Cindy

20 Min AMRAP

5 - Pull Ups
10 - Push Ups
15 - Squats


9:00 AM Class is Canceled so that everyone can go to the Jump Rope Seminar at Glenwood Springs CrossFit

9:30 AM - 11:30 AM

Just show up with a check or cash. Don't miss out on the Double Under Seminar.


Address

Glenwood Springs CrossFit

3421 S. Grand Ave

Glenwood Springs, CO 81601

Just past Berthod Motors

970-948-2695

Thursday August 30

What is CrossFit?

3 Rounds of:
Max Reps in :40 (:20 rest) of:

 HSPU
KBS (70, 53)
Hand Release Push ups
C2B Pull ups


1 Mile Run