CrossFit Generate

Thursday, May 22, 2014

FRIDAY 140523

Warm Up:

50 Toes to a Bar

WOD:

McGhee

Complete as many rounds in 30 minutes as you can of:
275-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, 24 inches

Post rounds completed to comments.

Compare to 100415.

Wednesday, May 21, 2014

Warm Up:

1 Mile Run

5 min Plank

WOD:

WEDNESDAY 140521

For time:
155-lb. snatches, 21 reps
Rest 3 minutes
155-lb. snatches, 15 reps
Rest 3 minutes
155-lb. snatches, 9 reps

Post time to comments.

Tuesday, May 20, 2014

Wednesday May 21

STRENGTH:

Double Under Practice

WOD:

TUESDAY 140520

For time:
100-meter walking lunge
800-meter run
100 squats

Post time to comments.

Compare to 060923.

Tuesday May 20

Oh boy! Just a little heads up, Amanda, Tehya and I will be leaving on our first vacation in a long time to Louisiana and the beach! Cool.

The Schedule will be normal with all the same classes. Thank you to all our amazing instructors for taking care of everything while I am away.

Exciting and I will miss you all! Way to much! I know it is only 10 days but, I really enjoy our team and love spending time with all of you.

We leave from on the 29th and will be back on June 7th.

Thank you,

Brett and Family

Warm Up:

20 Burpees

20 One Armed Push Ups

20 Pistols

STRENGTH:

2 x Max Push Ups

WOD:

MONDAY 140519

Complete as many rounds as possible in 10 minutes of:
5 bar muscle-ups
135-lb. thrusters, 10 reps

Post rounds completed to comments.

Sunday, May 18, 2014

SATURDAY 140517

STRENGTH:

3 Rounds of Bench Press

5 Light

5 Medium

5 Heavy

WOD:

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Compare to 121017.

Saturday, May 17, 2014

Saturday May 17

ISABELLE

21 - 15 - 9

Deadlifts (225/155)

HSPU

THEN

5 K Run

@ Two rivers park in Glenwood Springs

We need a few hands to help put up the rogue rig in the gym from 1-3 PM if anyone would like to help.

Happy Weekend!

Brett

Friday, May 16, 2014

Friday May 16

STRENGTH:

50 Rocky SIT ups

WOD:

4 Rounds

200 m Farmers Carry

2 min Weighted. Plank

Thursday, May 15, 2014

Thursday May 15

Strength:

3 Rounds of Weighted Lunges

5 Light

5 Medium

5 Heavy

WOD:

HELEN

3 Rounds

12 Pull Ups

21 Kettle Bell Swings

400 m Run

Tuesday, May 13, 2014

Wednesday May 14

This will be quick and fun! Promice!

Warm Up:

1mile Run

2,000 m Row

Strength:

Bench Press 3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

30 Muscle ups

60 Pull Ups

60 Dips

Monday, May 12, 2014

TUESDAY 140513

Warm Up:

40 Push Ups

And then

10 min of Uno Plank

Strength:

100 Pistols

WOD:

Helton

3 rounds for time of:
Run 800 meters
50-lb. dumbbell squat clean, 30 reps
30 burpees

Post time to comments.

Compare to 100910.

Sunday, May 11, 2014

STRENGTH: MONDAY 140512

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 130708.

WOD: SUNDAY 140511

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Compare to 121119.

Rain or shine, We're steady workin'!

Saturday, May 10, 2014

Saturday May 10th

WOD:

ANNIE

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Then

KAREN

150 Wall Ball

Thursday, May 8, 2014

FRIDAY 140509

- If you didn't notice how similar this WOD is to yesterday's, maybe take one more look. So if you would prefer there is an alternative WOD instead! Yahhh!

- Also we are doing Yoga/Stretch Session at 5:30 PM today. We used to have this regularly and are going to bring it back to make sure everyone is stretched out.

- We are celebrating Tehya's Birthday tonight at 7:30 PM, if you would like to come. We are going to have games for kids and adults and simply socialize for a while. We are not big on Birthdays so please do not bring toys. We just took a trunk load of toys to the thrift store and we want to keep the clutter down. If you are one of those adamant givers a Paleo treat that can be shared with the attendants of the party would be fine! Thank you!

- Lastly we are expanding the matted area and putting in the rest of the Rogue Rig! And we will have an install day on May 24 from 10 AM to 2 PM. Paleo lunch will be provided. If you would like to help out we need help with painting. Drilling, mounting, and cleaning.

Thank you all. You are truely an amazing community!

Brett

Zembiec

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

Post time to comments.

Alternate WOD:

10 min CINDY

5 Pull Ups

10 Push Ups

15 Squats

Thursday May 8

WARM UP:

THURSDAY 140508

Clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 130813.

WOD:

SATURDAY 140503

2014 Regional Event 4

21-15-9-6-3 reps for time of:
Strict handstand push-ups
195-lb. front squats
Burpees

Post time to comments.

Good work everyone!

Wednesday, May 7, 2014

Wednesday May 7

WEDNESDAY 140507

Strength:

3 Rounds Front Squats

5 Light

5 Medium

5 Heavy

WOD:

2014 Regional Event 7

For time:
64 pull-ups
205-lb. overhead squats, 8 reps

Post time to comments.

Monday, May 5, 2014

Tuesday May 6

We are doing Sundays WOD today!

SUNDAY 140504

2014 Regional Event 5

10 rounds for time of:
1 legless 14-foot rope climb
200-foot sprint

Post time to comments.

Sunday, May 4, 2014

Monday May 5

Happy Birthday Tehya! You are my inspiration to make this world a better place!

MONDAY 140505

2014 Regional Event 6

Warm Up:

50 Double Unders

3 Rounds

10 Weighted Lunges

18 Ab Roll Outs

WOD:

For time:
50-calorie row
50 box jump overs, 24 inch
50 deadlifts, 180 lb.
50 wall-ball shots, 20-lb. ball
50 ring dips
50 wall-ball shots, 20-lb. ball
50 deadlifts, 180 lb.
50 box jump overs, 24 inch
50-calorie row

Post time to comments.