Thursday July 25, 2013
Skill: 12 minutes for: 15 Bar MUs (1 at a time) / Bar MU progressions with band assist / 3 Jumping C2B Pullups (cycle 3, then rest briefly) WOD3 Rounds15 Hang Power Cleans (135/95)15 Burpees Cool Down:10 Strict T2B20 Toe Touches Coach Jon reppin out 185# cleans, no big deal
Wednesday July 24, 2013
Strength: 10 minutes alternating minutes – 5 Back Squats @ 75% and 3 Wall Walks WOD1-10 Push Press (95/65)50-5 DUs (increments of 5) Cool Down:15 Back ExtensionsShoulder and Lat Mobility Melanie rocking some lateral jumps
Tuesday July 23, 2013
Strength: 5×3 Overhead Squats – heavy WOD3 RoundsRow 500m21 KB Swings (70/53)Run 400m Cool Down:15 GHD SitupsHamstring Mobility
Monday July 21, 2013
August 10th @ 11AM – 1PM, Mobility Clinic at MHCF with Mary Finck, Physical Therapist from No Coast Crossfit, $25. Email milehighcrossfit@gmail.com to sign up. Strength: 10 minutes alternating minutes of 5 Deadlifts @ 70% and 10 Box Jumps (pick a height you can work rebounding…stack bumper plates if needed) WODFor time:30 Squat Clean & […]
Saturday, July 20th
We will ONLY have 10 am class Saturday. There will NOT be any additional gym time Saturday, July 20th. This was a WOD from The Rocky Mountain Team Comp WOD AFor time: - Team Karen (150 Partner Wallballs)(20/14) followed by - Team Fran on Crack (30-24-18 Thrusters and Pull Ups) chin over bar (95/65) Teams will conduct […]