Saturday December 15, 2012
Partner WOD 15 minute AMRAP of:7 Front Squats (185/125)14 Knees to ElbowRun 200m *Partner 1 runs 200m while Partner 2 works through the AMRAP of 7 and 14.
Friday December 14, 2012
Great job on the skill and WOD today. Saw a lot of improvements on the pull ups! Congrats to Justin on getting his first muscle up today!! Then he got 4 in a row and then 6 in a row! Awesome!! Strength: 1) Every 30 seconds for 5 minutes (10 reps) 1 Power Snatch @ […]
10 minute to Work on Pull Ups/Muscle Ups If you have pull ups or muscle ups, take 3 attempts to find your max reps without coming off the bar/rings. If you are still working on you pull ups or can not get more than 10 in a row, the Coach will work kipping pull ups. […]
December 12, 2012
Happy 12/12/12! Not sure why that’s important but thought it was cool 🙂 Last day to order your Mile High CrossFit Hoodies! Remember these are of the zip up hoody variety. Strength – 3 Position Clean (floor, hang, hi-hang) – heaviest possible, rest 60 seconds WOD 30-25-20-15-10-5 Wall Ball (20/14) Burpees Cool Down: 30 Hollow […]
Tuesday December 11, 2012
Last day for Hoody orders is Wednesday! Get your orders in. Check out the information at the top of this page! Strength – Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 60. WOD 12 min AMRAP 6 Chest 2 Bar Pull Ups 8 Hang Power Cleans (135/95) […]