Friday, September 14, 2012

Sat - WODs from the Colorado Open

The next free intro class is NEXT Saturday at 10 am.  This is a fun little class - and it's all CrossFit beginners.  You must register.  If you would like a taste of CrossFit right away, we can make an appointment for an individual free trial workout and then we can answer all of your questions after you try it.

You can drop in for a free trial of the Sports Performance Class at any time, email or go to Free Class! tab.  Please note the 4:30 class is AM.  As in, before dawn.

The 9 am Saturday class is suitable only for trained CrossFitters.  Come and visit us (free for now) if you do CrossFit in your garage or at another gym.  This weekend in particular should kick your ass.

Colorado Open WODs from Front Range CrossFit
 or coach's choice

Sunday Workout #1
As many rounds and reps in 5 minutes of:
5 deadlifts
10 overhead lunges, 24 kg (16 kg)

Open Division weights: 225 lbs (155 lbs)
Pro Division weights:  275 lbs (185 lbs)

Looks like a good warm-up, eh?  Scale as needed.

Sunday Workout #2
Open Division
For time:
50 front squats, 135 lbs (95 lbs)
50 stick jumps, 12" stick
50 pullups, chin over

Pro Division
50 overhead squats, 135 lbs (95 lbs)
50 stick jumps, 20" stick
15 muscle ups (10 muscle-ups for the women)

Again, scale this as needed.

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