Saturday September 10
WOD20 min AMRAP20 Squat Clean to a Thruster (95/65)30 Hand Release Push Ups400m Run (together)50 Sledge Hammer Swings*1 partner works at a time but both run together
Reminders and New Announcements
Reminder: Fight Gone Bad is next weekend. Check out the link above to register and donate (and begin fundraising). Mile High CrossFit will be hosting FGB at our gym from 9am – NOONish next Saturday Sept 17th. Please send an email to sign up for a time slot: milehighcrossfit@gmail.com Notes: you do not have to […]
Friday, September 9th
Strength: Shoulder Press 5 x 75% 3 x 85% 1 or more x 95% For Time: 25 Walking lunge steps20 Pull-ups50 Box jumps, 20 inch box20 Double-unders25 Ring dips20 Knees to elbows30 Kettlebell swings, (70/53)30 Sit-ups20 Hang squat cleans, 35 pound dumbbells25 Goodmornings (45#)30 Wall ball shots, (20/14)3 Rope climb ascents (15:1 Towel Pull-ups) […]
Thursday, September 8th
I know that I for one, need more work on the power snatch, squat snatch, hang snatch, so my thought for this was that this work out is a hero wod (in honor of labor day, in case you missed a labor day hero wod) and this gives us all a few reps of power […]
Wednesday, September 7th, 2011
WOD 2 minutes max box jumps THEN: 15-12-9-6-3 Power Cleans (135/95) Bar Facing Burpees