Friday November 8, 2013
LuRong WOD 1010 Hang Power Cleans (Lvl 3 – 135/95; Lvl 2 – 95/65; Lvl 1 – 65/45)20m sprint (10m shuttle sprints)8 HPC40m sprint6 HPC60m sprint4 HPC80m sprint2 HPC100m sprint *5 minute time cap Post-WOD Strength:OTM for 10 minutes – 5 Thrusters (95/65), 5 Deadlifts (225/155) [Competitor’s weight 115/75, 275/185] Post-WOD Endurance: Tabata Row for […]
Thursday November 7, 2013
Great job on the LuRong challenge everyone! Only a few more days…make sure you get your measurements taken by Chris, Shara, or Shannon, and make up any of the last LuRong WODs you missed. Keep up the good work! Pre-WOD: Spend 10 minutes working up to your Squat Snatch weight for WOD WOD20 minute AMRAP1 […]
Wednesday November 6, 2013
Hey MHCFers, it’s time to start thinking about the the Conquer Denver event coming up December 13 and 14th. We can bring 5 girls and 5 guys from the gym to compete against the best teams in the area. If you are interesting in being considered for the team please email milehighcrossfit@gmail.com with something about […]
Tuesday November 5, 2013
Reminder: LuRong WODs are Wednesday and Friday this week. Last week of the challenge and final 2 LuRong WODs!! Strength/Skill: OTM for 15 minutes – 1 Power Snatch + 1 Squat Snatch (as heavy as possible) WOD3 Rounds15 Burpee Box Jumps (30/24)12 Ball Slam (30/20) *12 minute time cap Cool Down:Row 500m