Thursday, July 30, 2015




Front Squat 5x5

Extra credit - Back Squat 20

Masters Event 3 from the CrossFit Games
3 rounds 
75/55 (Rx+ 95/65) g to o, 10 reps
Shuttle run, 4 there and back

This WOD can be done with any kind of clean and jerk or snatch.

50 reps slam balls

Wednesday, July 29, 2015


Tire flips with Mike from California!

For warmup
2 rounds
10 pike on rower
10 air or goblet squats
10 KB swings
5-10 handstand push-ups 

EMOM 10 minutes
Perform 2 power cleans
1-3 @70%
4-6 @75%
7-10 @80%+

2 minute row for calories
2 minute AMRAP 10 chin-ups + 10 wall balls
Rest 1 minute
2 min row for cal
2 min AMRAP
Rest 1 minute
1 minute row for cal
1 minute AMRAP

Tuesday, July 28, 2015


Some nice ring push-ups 

Deadlift/Press Superset 5x5

One minute max reps each station, 30 seconds to transition
Tire flip
Weighted lunges, DBs
Toes to bar or knees to elbows

Extra credit: 20 reps back squat
                    50 evil wheels

Monday, July 27, 2015


Notice: a. Rope not touching legs b. Long socks to protect legs.  Consider leaving your long socks and/or pants in the car or with your Olympic lifting shoes.  Some athletes also subbed pull-ups to avoid rope burn or did quarter-rope climbs to work on technique.

Clean and Jerk 1-1-1-1-1-1-1
Newer athletes work on skill and keep light
Back squat 20

Triangle couplet 
(from the CrossFit Games, event 10)
Thrusters (165/115)
Bar muscle ups (sub banded or CTB pull-ups and dips)

Sunday, July 26, 2015


Partners team up

Practice levers

Back squat 5x5
A little heavier than last time (add up to 5%)

Twelve minute amrap 
20 Box jump over (24/20)
20 Slam ball OTS
20 Ring push-ups
2 rope climbs or attempts

Wednesday, July 22, 2015


Fun with a burpee variant 


10 minutes to work on a skill toward your goals 

Up to 80% of 1 rm at most
You may add some weight as you go, work on the skill.

In between sets of clean, get in three sets of max reps 

Back squat 20 reps, start at 50% of 1 rm and add a few pounds each time.  You will get two chances a week to do this most weeks.

Amrap 7 minutes
250m Row
9 box jumps (30/20)
6 burpees
3 clean pulls (using weight you finished with for the strength work


Michael with a good pike on the rower

Clean tomorrow, back squat Monday.

Front squat 5x5 at 60-62%
Add weight to what you did last week, <5%.
This should still be fairly light.

If you finish early you can work on a skill or mobility.

AMRAP 5, rest 2, AMRAP 5 
5 ring dips
10 inverted burpees
15 lunges 

Tuesday, July 21, 2015


This is how you get the knees to the elbows!

Warm-up circuit
Pike on rower
Overhead Lunge
Overhead squat with one dumbbell 

Skill time

Snatch or power snatch

3 rounds
1 minute each station
Ball slam

Athletes will be encouraged to clean instead if shoulders are a problem.

Monday, July 20, 2015


Press/Deadlift Supersets
A little heavier than last week, or 60% of 1rms plus <5%

4 rounds
12 barbell thrusters (45/35)
12 knees to elbows

Sunday, July 19, 2015


Up to no more than 80%
Sets of the complex 
Power jerk then Split jerk

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Sit-up

Thursday, July 16, 2015


Back squat
No more than 60% of 1 rm

Not for time, 3 rounds
5 front lever negative*
5 back lever negative*
5 (each side) KB clean
5 (each side) Goblet lunges 24/16 kg
5 v-ups

*Start inverted in the rings, maintain plank while falling as slowly as possible.  Share rings as needed. Read more here.  

Wednesday, July 15, 2015


Another very good posterior chain exercise 

Back squat tomorrow

Up to 80%
Tall hang clean
Hang clean
Look familiar?

For time
50 DU or 25 attempts 
Then three rounds
   10 Stiff legged deadlift - hinge
   10 push-ups 
    5 slam ball OTS
Then row 500 meters 

Extra credit 
100 evil wheels

Tuesday, July 14, 2015


Becky rocks the sunrise 

Front squat 5x5 at 60-62%
This should be fairly light.
Back squat 20 reps, same weight

3 rounds for time
3/5 handstand push-ups
3/5 strict pull-ups
Farmers carry AHAP there and back
2 shuttle runs there and back
1 min rest

Monday, July 13, 2015


Gluten-free yummies at Aimie's Love bakery on Main Street.  They even have beautifully frosted birthday cakes!  Totally not Paleo, but good for convincing families that Gluten-Free eating is not Death.

Front squat tomorrow. The next time we snatch will be next Wednesday.

Singles to 80%
Tall hang snatch
Hang snatch 
Full snatch 

Take some weight off for this WOD
OTM 10
3 box jumps (80% 1rm)

Friday, July 10, 2015


Way to go with the Rx'd pull-ups, Lindsey!

You have done a great job and there have been a ton of PRs this cycle!  It's time to forge ahead with the next cycle - it will be a little different, we will shift through the barbell lifts so MWF and TTh people will get a change to do everything!  This week will be a light week - a recovery week.

Snatch tomorrow, option to clean or power snatch as usual.

Deadlift/press superset
60-62% of 1 rm for each, 5x5
On the high end only if your 1rm is pretty light.

3 ring dips
6 wall balls
9 push press with press weight
12 Russian twist 

Mash your tissues on the foam roller!

Thursday, July 9, 2015


Go Samuel!

If you have time and energy left afterwards you may work on skills or do some lifting.


Five rounds for max reps of:
Body weight bench press

Women 3/4 BW is Rxed. No more than 70% of 1 rm - a bit under your 5x3 would be about right.  Chalk up before your bench and go right to the pull-ups after your last rep.  We will be spotting each other.  This workout is not timed.  Have fun!

Wednesday, July 8, 2015


Thought you might appreciate this little meme after your 2000 m row!

Something completely different today.  One last benchmark tomorrow... It will be Lynne.

Hang power snatch
Hang snatch (OHS)
Deck snatch

10 Overhead lunge (5 e)
10 Kettlebell Clean and jerk (5 e)
10 Burpees 
Rope climb (or attempt)

So bring long socks and any wrist wraps/cushions!


Warm-up circuit

2000 meter row

Optional lifting

Monday, July 6, 2015


It was a good day for moving some heavy stuff.


3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.

Or make up Linda from Monday

Sunday, July 5, 2015


 There is a section of the Sculpture Park in Loveland that has many sculptures picked especially for kids to play with and on!  Highly recommended! 

We have a few more benchmarks to do.  Remember this one?

10,9,8,7...1 reps of 
Deadlift (1.5 body weight)
Bench   (1 body weight)
Clean    (0.75 bodyweight)

Scaling will be encouraged to keep this within a normal class time.

Thursday, July 2, 2015


Chris gets it done!

Clean (squat) 135/85
Ring dips
 Compare to April 12

Skill time

Foam roll, mash your business.  Regular 9 am class this Saturday.

Wednesday, July 1, 2015


Skill work

3 rounds, 1 min each station, 20 seconds transition 
Hollow rocks
Row for calories
Kettlebell swings, Russian