Sunday, January 31, 2010

WOD for Monday February 1

Five rounds for time of:

Row 500 meters 135 pound thruster, 7 reps

We have begun 6:00am workouts Monday, Wednesday and Friday mornings, come and get some.

Saturday, January 30, 2010

WOD for Sunday January 31

Today is a rest day. 6:00am WODs Monday, Wednesday and Fridays starting Monday February 1st.

Friday, January 29, 2010

Saturday January 30

6:00am WODs starting Monday February 1st Mondays, Wednesdays and Fridays James will be there bright and early will you?

Thursday, January 28, 2010

WOD for Thursday January 28 2010

For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10 Pull-ups 6:00am WODs starting Monday February 1st Mondays, Wednesdays and Fridays James will be there bright and early will you?

Wednesday, January 27, 2010

WOD for Thursday January 28

Three rounds for time of: 50 Double-unders 50 Back extensions OK, I didn't like any of the pictures I took yesterday and this is a fuzzy image, but can you tell me what cool event I was taking a picture of? I saw many beautiful push jerks and splits jerks tonight at the 5:30 and 6:30 classes.

Tuesday, January 26, 2010

WOD for Wednesday January 27

3 Rounds for time of: 135 pound Clean and jerk, 10 reps 30 GHD situps Fernando decided a little prowler push would be the best way to finish out the night. This after watching James do Prowler Gone Bad on Saturday.

Monday, January 25, 2010

WOD for Tuesday January 26

For time: 100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Jumping pull-ups; they don't sound bad :)

WOD for Monday January 25

Dead lift 3-3-3-3-3 AMRAP 12 minutes Squat clean 5 reps 135/95 sit-ups 15 reps

Friday, January 22, 2010

WOD For Saturday January 23

Saturday morning at 9:00am we have a free workout, open to the public, please come and try CrossFit. Today you get to know in advance, usually on Saturday it's a surprise.

Fight Gone Bad!

Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20” box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

You might like to try these, either at home or here. http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04

Thursday, January 21, 2010

WOD for Friday January 22 2010

Push Jerk 1-1-1-1-1-1-1 reps Tomorrow we'll do Fight Gone Bad for our free Saturday morning workout @ 9:00am

Wednesday, January 20, 2010

WOD for Thursday January 21

Three rounds for time of: Walk on hands, 100 feet Hold handstand against wall for two minutes 15 Handstand push-ups

Post total time to comments MINUS the six minutes of static handstands.

Cauliflower soup, chicken, and chard, Paleo if you allow cream.

On Saturday this week we will be doing

Fight Gone Bad

Tuesday, January 19, 2010

WOD for Wednesday January 20

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for 12 minutes.

Monday, January 18, 2010

WOD for Tuesday January 19th

Lynne

Five rounds for max reps of: Body weight bench press Pull-ups

Post reps for both exercises in all rounds.

You cannot see it in the picture but Jason's head was steaming after the WOD.

Saturday, January 16, 2010

WOD for Sunday January 17

Rest Day Saturdays free WOD was busy as usual. January foundations I has finished up and they will now be joining the regular classes. Look for new faces and be sure to say "Hi". January Foundations II starts on Tuesday.

Friday, January 15, 2010

WOD for Saturday January 16

Free bootcamp style Work Out of the Day today, open to all and all are welcome Todd T is competing at an Olympic lifting meet today down in the Springs, Go Todd!!!! I love this sign: boxing #3, could be a good choice; smoothies #1 and tanning #2 as your road to fitness? I don't think so.

Thursday, January 14, 2010

WOD for Friday January 15

Five rounds for time of: 50 Wall-ball shots with 20-pound ball to ten-foot target 25 Pull-ups Baked chard stems, Paleo, if like Rob Wolf, you allow heavy cream. Cody, Shane and Steve, noon meeting with Fran! Our January II foundations class begins Tuesday the 19th. The series runs for two weeks Times are Tuesdays 19 & 26 5:30pm Thursdays 21 & 28 5:30pm Saturdays 23 & 30 10:30am January I foundations class finishes tomorrow, Good work guys!

Wednesday, January 13, 2010

WOD for Thursday January 14

Fran

Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups

The quintessential CrossFit workout, Thrusters and Kipping Pull-ups.

Some people just didn't want to run last night, I'm not sure if prowler push is really any better!

Tuesday, January 12, 2010

WOD for Wednesday January 13

Five rounds for time of: Run 400 meters 25 GHD Sit-ups 25 Hip Extensions Next Foundations series starts this coming Tuesday, Email or call to get signed up.

Monday, January 11, 2010

WOD for Tuesday January 12

Three rounds for time of: 12 Muscle-ups 75 Squats Yesterdays WOD, The Shop Chipper was from the Shop Topeka, sorry missed that. I got new decals for my car for Christmas

Sunday, January 10, 2010

WOD for Monday January 11

From JTM 10 dead lift 20 wall ball 10 Hang Power Clean 20 kettle bell swings 24/16 10 front squats 20 box jumps 24/20 10 push jerks 20 pull-ups 10 back squats 20 burpees choose your bar weight carefully.

Saturday, January 9, 2010

Friday, January 8, 2010

WOD for Saturday January 9th

Free Workout today @ 9:00am, all are welcome.

Thursday, January 7, 2010

WOD for Friday January 8

Jeremy 21-15-9 Overhead Squats Burpees Saturday at 9:00 AM we have a Free workout that is open to the public.

Wednesday, January 6, 2010

WOD for Thursday January 7

Barbara

Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Rest precisely three minutes between each round.

Tuesday, January 5, 2010

WOD for Wednesday January 6

Cindy Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

OR

Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

Post your choice of girls and rounds completed to comments.

Our next round of foundations classes begins January 19th, call 720-204-2631 or Email twinfreaks@twinfreakscrossfit.com to get signed up.

Monday, January 4, 2010

WOD for Tuesday January 5

Angie

For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Post time to comments.

Foundations classes start on the 5th and the 19th.

Call or Email to book in for the series starting on the 19th.

Those of you starting tonight I'll see you @ 5:30pm.

Sunday, January 3, 2010

WOD for Monday January 4

Row 5 K Come and join TwinFreaks CrossFit. Openings are still available in our January Foundations Classes. In the foundations series you will learn the basic movements of CrossFit, terminology and expectations.

Saturday, January 2, 2010

WOD for Sunday January 3

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

'Quality of movement is paramount. .... ...Pushing the intensity can come later.

Form, Consistency, Intensity. Always in that order.'

Craig Massey

Friday, January 1, 2010

WOD for Saturday January 2nd

TwinFreaks Family and Friends after Burn the Turkey, 15,550 reps by 18 people. Free Workout of the Day today! Saturday, January 2 @ 9:00am, all are welcome.