Saturday September 15, 2012
Football Partner WOD Teams of 2. Four 3 minute quarters/rounds. Partner 1 gets as many reps during offense as possible while Partner 2 completes the required defensive work…partners switch exercises (offense/defense) when one partner completes the defense reps. Score is total offensive reps completed in all 4 quarters. Offense/Defense 1st Quarter3 minutes:Offense – Barbell GTO […]
Friday September 14, 2012
Remember to bring your long socks today for the rope climbs!Also, this Saturday, some of our ladies are competing at Crossfit Eminence in Thorton, and some of our guys are competing at Crossfit Castle Rock. Come cheer everyone on! Strength: 3×5 Front Squats @ 70% (3 second holds on 1st and 5th reps) WOD15 minute […]
Thursday September 13, 2012
Skill Work: 5 minutes – Handstand shoulder touches OR Max Effort handstand holds WOD15-12-9-6-3Squat Cleans (135/95)Lateral Bar Jumps (2-for-1) Core Work:2 minute accumulation of L-sit holds (on paralletes if you can, otherwise hang from a pullup bar)
Wednesday September 12, 2012
Big weekend coming up! We have 2 women’s teams competing in the Girls Gone RX team competition to support the Barbells for Boobs charity. There are over 100 womens teams competing in this exciting event up in Thornton on Saturday. If you’re in the area check it out! www.crossfiteminence.com Also we have a lot of […]