Thursday, April 25th
A little change of pace… Speed: 4 – 100M Sprints WOD “Tabata” – Static HoldsSquat HoldsPush-up Holds V-Sit HoldsPlank Holds *Hold position for 20 seconds rest for 10 seconds – 8 Rounds for each hold position before moving on to the next. Cool Down:3 x 50′ Yoke hold/carry or Prowler Push – increase weight with […]
Wednesday April 24, 2013
Remember to record your Jerk max on the PR board and hopefully on the Brag board!! Strength:12 Minutes to establish 1 RM Push/Split Jerk 21-18-15-12-9Power Snatch (115/75)Wall Balls (20/14) ** 20 Minute Cap Cool Down:Practice HS hold 3 attempts max hold, or hand stand walks Adam and the aftermath of Air Force 🙂
Tuesday, April 23rd
Skill: EMOTM for 7 Minutes2 HSPU + DU remaining time of the minute WOD 10 Minute AMRAP6 Squat Cleans (135/95)9 Pull-ups (Chin over bar)12 Box Jumps (24/20) Cool Down:10 GHD Situps10 Goodmornings (45/35)
Monday, April 22nd
Upcoming event Registration opens April 22nd!! Rocky Mountain Master’s Throwdown hosted by: CrossFit Stapleton Gym 3700 Havana St., Unit 218Denver, CO 80239 rockymountainmasters.wodhub.com Strength: 12 Min to reach 1 RM Squat Snatch WOD“Air Force”20 Thrusters (95/65)20 Sumo Deadlift High Pulls20 Push Press20 Overhead Squats20 Front Squats** 4 Burpees at the top of each minute starting […]