Wednesday July 24, 2013
Strength: 10 minutes alternating minutes – 5 Back Squats @ 75% and 3 Wall Walks WOD1-10 Push Press (95/65)50-5 DUs (increments of 5) Cool Down:15 Back ExtensionsShoulder and Lat Mobility Melanie rocking some lateral jumps
Tuesday July 23, 2013
Strength: 5×3 Overhead Squats – heavy WOD3 RoundsRow 500m21 KB Swings (70/53)Run 400m Cool Down:15 GHD SitupsHamstring Mobility
Monday July 21, 2013
August 10th @ 11AM – 1PM, Mobility Clinic at MHCF with Mary Finck, Physical Therapist from No Coast Crossfit, $25. Email milehighcrossfit@gmail.com to sign up. Strength: 10 minutes alternating minutes of 5 Deadlifts @ 70% and 10 Box Jumps (pick a height you can work rebounding…stack bumper plates if needed) WODFor time:30 Squat Clean & […]
Saturday, July 20th
We will ONLY have 10 am class Saturday. There will NOT be any additional gym time Saturday, July 20th. This was a WOD from The Rocky Mountain Team Comp WOD AFor time: - Team Karen (150 Partner Wallballs)(20/14) followed by - Team Fran on Crack (30-24-18 Thrusters and Pull Ups) chin over bar (95/65) Teams will conduct […]
Friday, July 19th
Strength: Front Squat 5 x 3 @ 90% WOD 100 Squats 5 Push Jerk (135/95) 75 Squats 10 Push Jerks (135/95) 50 Squats 15 Push Jerks (135/95) 25 Squats 20 Push Jerks (135/95) ** 15 Min Cap Cool Down: 4 Rounds, rotate every 15 seconds :15 Plank:15 Super Man:15 Right Plank:15 Left Plank