CrossFit 5280

Sunday, October 11, 2009

WOD

Watch the Broncos then watch the Rockies and cheer them both on to Victory!!!

Saturday, October 10, 2009

WOD

"Happy Birthday to Brock"

For your birthday we decided to just throw the Filthy Fifty in honor of 50 years of life for an exceptional human being and a great friend!

Happy Birthday Brock, hope you had fun!!!!

Thursday, October 8, 2009

WOD

5 Rounds:

• 100 Steps
• 15 Hang Cleans (95#/95#)
• 30 Sit Ups

 

 
 
  
  

Wednesday, October 7, 2009

WOD

100 Overhead Squats

For Time

Men=95#/Women 65#

Core strength test on this WOD.  Be sure to lock those shoulders to the ears, active shoulders, crease of the hip below the crease of the knees.  Focus on tight abs.  This is a true measure of your core strength!  Work hard and ramp up the intensity!!!

Tuesday, October 6, 2009

WOD

30 Muscle-ups

Or

120 Pull-ups

120 Dips

I am back and in action.  I want to thank everyone for helping out when I was laid-up.  It was a boring 7 days!!!  Thanks to LaRae and Michelle for covering all the classes and to those of you that helped clean the gym!

How is the Paleo Challenge working for everyone?  I must confess that it was working wonders on me until I got caught kissing the pig!  Then all rules went out the window.  Can I tell you how good Corn Pops taste!  AWESOME!  Now back to finishing the challenge.  I have seen some tremendous change in a lot of you and hope you are noticing it also!

Monday, October 5, 2009

WOD

• 30 Deadlifts (155#/105#)
• 30 Knees to Elbows
• 200m Run
• 20 Deadlifts
• 20 Knees to Elbows
• 200m Run
• 10 Deadlifts
• 10 Knees to Elbows
• 200m Run

 

 

Sunday, October 4, 2009

Rest Day

Many thanks to Stephanie, Lloyde, and Carol for helping me clean and disinfect the gym!! Thanks you guys!

Saturday, October 3, 2009

WOD

5 Rounds

21 Thrusters

21 Double Unders (4:1)

Nice job Brock, Nate, Lloyde, Kim, Maci, and Mark!

Friday October 2, 2009

WOD

25 Walking Lunges

20 Pull Ups

50 Box Jumps (20")

20 Double Unders or 4:1

25 Ring Dips

20 Knees to Elbows

30 Kettle Bell Swings (53#/70#)

30 Sit Ups

20 Push Press (55#/75#)

25 Back Extentions

30 Wall Balls

3 Rope Ascents or 10 pull ups per 1 rope climb 

This may look like a lot to do, and that's because it is!What an awesome workout! Have a great Friday!!

Thursday, October 1, 2009

WOD

Team of Two

*Box Jumps

*Medicine Ball Cleans

*Push Ups

    Ladder 1.2.3...10  1st Round

               10.9.8...1  2nd Round

This is always a great workout. Remember to encourage your partner and of course, HAVE FUN!!!

As most of you probably know, our fearless leader, Craig, is out for a good week with the flu. Please, if you are not feeling well, stay home until you are feeling better!!!  Get well soon Craig!