Saturday July 13, 2013
Good luck to those athletes competing in the Lift the Rockies comp this weekend!! Partner WOD 3 Rounds Row 300m/15 Burpees 20 Box Jump (24/20)/20 Sandbag Lunges (65/50) 10 Deadlifts (185/135)/5 Wall Walks *Partners work at the same time, then switch exercises before moving onto the next grouping (Example: P1 rows 300m while P2 does […]
Friday July 12, 2013
Good luck to all the athletes (Coach Chris, Coach Jon M, Staci M, Christina L, Luke L, Sean F and Coach Kri$ M competing in the Lift the Rockies competition in Broomfield, CO this weekend at CrossFit Defy http://www.broomfieldstrongman.com/. Strength: Shoulder Press 5×5 at 85% performed at the top of the minute for 5 minutes […]
Thursday July 11, 2013
Today we’re tackling an old school CrossFit Benchmark. Go hard and fast and watch your full ROM on the sit ups 🙂 15 Minutes to establish 1RM Behind the neck Jerk “Annie” 50-40-30-20-10 Double Unders Sit Ups * mod 1 for 1 lateral jumps for double unders *12 minute cap Cool Down:500m Row at 80%4x30second […]
Wednesday, July 10, 2013
For today’s WOD we will be working on some skills, sprints and a little strength. Just because this is not a conventional workout, please don’t skip these days as they are important for building your tank and skills. Skill Day 5 minutes – Pick a gymnastics weakness and work it. Pull Ups, Dips, HS Holds/walks, […]
Tuesday July 9, 2013
Reminder to sign up for the Mobility with Mary Clinic. Sat Aug 10 from 11-1. The cost is $25, please email milehighcrossfit@gmail.com to sign up and make payment plans. WOD Run: 1 Mile 50 Wall Balls (20/14) 40 HSPU 30 Pull Ups 20 Box Jump Overs (24/20) 10 Muscle Ups (sub 2:1 progressions or 2:1 […]