Workout of the day

CrossFit workout of the day, nutrition tips and more

Saturday August 4, 2012

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave […]

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Friday August 3, 2012

Before today’s WOD, we are going to work on groin mobility.  See the video below to get the idea and your coach will help you get set up for the mobility work during class.  Have fun! WOD EMOM for 7min – 2 Clean Complex (PC – HC – HSC) (75-85% of 1RM squat clean) 3min […]

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Thursday August 2, 2012

WOD Strength: 3 Push Press every 30 seconds for 6 minutes For time:15-12-9-12-15Back Squats (135/95) – from the floor Pullups Cool Down:3 Rounds15 GHD Situps100m Grapevine

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Wednesday August 1, 2012

Today, registration opens for the CO Masters competition as well as the Battle at the Rock comp in Castle Rock. Check out Mondays post for more info. WOD Strength: 5-3-1 Overhead Squats 8min AMRAP10 Deadlifts (225/155)10 HSPU10 Burpees Cool Down: 200m Farmer Carry (53/35)

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Tuesday July 31, 2012

Great job on the WOD today! Reminder that Wednesday registration will open for the CO Masters competition as well as the Battle at the Rock comp in Castle Rock. Check out Mondays post for more info. WOD8 Rounds4 Thrusters (135/95)200m Run2 Muscle Ups Cool Down:2 Rounds50 Double Unders50ft Backwards Walking Lunges (45/25)

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