Monday, March 31, 2014


That is indeed a butterfly on my daughter's shoulder. So thrilling! Whenever you need a little hot & humid break from the cold & windy, the Butterfly Pavilion in Broomfield is a great place to visit.

For 12 Minutes:
Odd minutes 5 power cleans at 135/95
Even minutes 5 thrusters at 135/95
* Have people use the same weight for both exercises

3 Rounds:
1 minute to complete: 250/200 M Row use what’s left of the minute to rest
1 minute to complete 15 Wall Ball Shots
1 minute to complete 10 Burpee
1 minute to complete 15 Toes to Bar

Sunday, March 30, 2014



Back Squat
10@50%, 7@65% 5@75% 2@85%
5×1 @ 90%

Alt SA DB Snatch (50/30)  alternate arms every rep, 21 total reps
Box Jumps

Rest 3 minutes

For Time: Row 500 M + 50 pullups or ring rows

*Score as two different workouts!

Thursday, March 27, 2014


21-18-15-12-9-6-3 reps for time of:
95-lb./65-lb. thrusters
Bar-facing Burpees
Details here

Close Grip Bench Press 5rm, 2x max reps @ 90% of 5rm

Rest 5 minutes
Perform 1 set of Max Rep Pull Ups (Strict, butterfly, kip..Shooters choice)
*Can't Kip, w/ Band complete 2x max rep strict pull ups

Wednesday, March 26, 2014


15 minutes to find 10rm Lunge (Front Rack or From Back)

3 rounds
1 minute- Max Double Unders
:30 Rest
1 minute- max time L-Hold from Bar
:30 Rest
1 minute- Ball Slams
:30 Rest
1 minute- Tire Strikes (alt Side)
:30 Rest

*Score total reps or seconds for each exercise


Good job doing "Diane" everybody!  Those benchmarks are always so fun.  Now you can go compare your score with all other CrossFitters everywhere.  Or not.

3 rounds NOT FOR TIME-
4 Turkish Get Ups (each side)
6 Ninja Roll Ups
60 second pillar hold

Complete 4 rounds
300 m row
12 Single Arm KBS (Russian) 6 Right, 6 Left
6 burpee box jumps
Bear crawl
12 toes to bar
6 burpee box jump
rest :90

Monday, March 24, 2014


Skill time

Spend 20 minutes to find 1rm power clean

Deadlift (#225/#135)
Handstand push-up

See the CrossFit Games site here for movement standards etc.

Sunday, March 23, 2014


My mother's dog Angel is just too happy to hang out in the snow.

EMOM 10 Minutes
3 Front Squats (80-85% of 1rm, or use 90% 3rm)

5  Pull Ups
10 Push Ups
10 Air Squats
10 Sit Ups

Thursday, March 20, 2014


Bench 3rm

This WOD will be scaled appropriately!

WOD 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target/14 lb. to 9-foot target
30 cleans, 135 lb./95/lb.
20 muscle-ups

Wednesday, March 19, 2014


Skill work:
Barbell Warmup
Romanian deadlift, Bent over row, HPC, PP, OHS* (add a couple pounds each set.)
*Goal is consistent bar path, as well as to get comfortable with weight in an overhead squat position
** Does not need to be super heavy just challenge your comfort a little.

Take 10 minutes to find Max Height Box Jump

4 Rounds: 30 seconds work/ 30 seconds rest
Max Reps SA DB Thrusters R Arm
Max reps SA DB Renegade Row R Arm
Max Reps SA DB Thrusters L Arm
Max Reps SA DB Renegade Row L Arm
*Renegade row : Keep your hips as level as possible

Tuesday, March 18, 2014


Barbell Step-ups 4×12

adding weight on each set (6R/6L)

Deadlifts @185/115
Handstand push-ups
Supine Ring Rows

Monday, March 17, 2014


"Accio Barbell!"  
There was a wide variety of weight scaling on that 14.3 WOD.  Something for everyone.  

Skills: 3 rounds NOT FOR TIME
3 Reverse wall walk-ups,
10 deck squats - demo (can be done with a plate, kb, db - watch video if you wonder whywhywhy)
60 second pillar hold

OTM for 10 minutes:
Odd 7 power cleans at 155/105
Even 10 bar over burpees

For Time:
500 m row
50 kettlebell swings
100 double unders
500 m row
**partitions swings and DU’s as needed

Sunday, March 16, 2014


Wow, good work, y'all.  That was a lot of heavy deadlifts!  Make sure to come and and use the Reverse Hyper if your back is still tight.  Read this article by Charles Poliquin if you are curious to learn more.

Take 15-20 minutes to perform Back Squats:
4×3 @80%, 4×2@85%, 4×1@90%
*If you do not have a 1rm, work up to a heavy 3, then complete 3×3@90%

Four rounds for time:
There and back Farmer Carry (KB/DB Plates AHAP)
15 Box Jumps 24/20
15 Toes to Bar
15 Hand Release Pushups

Thursday, March 13, 2014


Roll out Calves, Pecs and Lats

We will adjust deadlift weights appropriately to give everyone a good workout. 
Watch the announcement video here with demo at 23 minutes in.

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Bench Press 3rm, 5 @90% of 3rm, Max reps @70% of 3rm

Wednesday, March 12, 2014


Sage, daughter of Coach Burgener.  Yes, THE Burgener.  Nice article about the front squat here on IronLifters (but your knees should be out way more than 30 degrees, just like Sage's are here.  Notice the depth, the grip or lack thereof,  and the the horizontal upper arms.)

4 Rounds NFT
:40 sec handstand hold facing wall
8 toes-to-bar
12 mountain climbers (6 each side)
Rest :30 sec between rounds

Front Squat 3 rm

AMRAP 7 minutes
30 double unders or 15 attempts
8 pushups hand release
15 abmat situps

Tuesday, March 11, 2014



Hold dip support 3x60 sec

max reps handstand push-ups, then immediately
max reps supine ring rows
Pick a scaling where you can get at least 5 reps.

AMRAP 12 minutes
8 Tire Strikes (each side)
8 Push Press (95/65)
8 box jumps with step down
8 v-ups

Monday, March 10, 2014


EMOM 12 minutes
Perform 1 deadlift + 2 HPC + 2 Shoulder to Overhead
Wall Ball
Bear Crawl

Sunday, March 9, 2014


I hope everybody got outside and had a great time in the sun!

Take 15 minutes
Back squat 3rm

3 rounds
400m row
21 kettlebell swings
12 pull ups

Thursday, March 6, 2014



Every 3 minutes until rounds cannot be completed perform:

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.  More here.

Sub pull-ups, jumping pull-ups with bar 6" over reach, banded pull-ups, or ring rows, as usual.
Use a suitable weight.  
Continue until at least 6 min even if you fail to complete rounds.

Bench Press- 5rm, 2×6 @90% of 1rm

Wednesday, March 5, 2014


Hollow rocks are fun!  

Spend 5-7 minutes working Lacrosse balls in hips

EMOM 14 Minutes
Odd- complete 12 wall balls (try to use heavier than normal)
Even- Complete 6 Db Snatches Each arm

Complete the following - not for time
100 tire Strikes (total)
50 evil Wheels
Partition as needed

Tuesday, March 4, 2014


Spend 10 minutes: work up to a heavy Power Clean
(This does not need to be a PR just something heavy for the day)

7 rounds
3 RDLs (use 75-80% of todays 1rm PC)
3 Hang Power Cleans (same bar)
6 Knees to Elbows
Bear Crawl

Monday, March 3, 2014


10 minutes to build to heavy 1rm Press

4 rounds
20 KBS
15 pull ups
10 Burpees
500m row

Sunday, March 2, 2014


How to get strong for CrossFit

EMOM 10 minutes
Back squat 3@80-85% of most recent 1rm
(If new to program work up to a heavy set of 5)

5 rounds
10 box jumps
15 push ups
20 hollow rocks