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“Partner Chelsea”

  • February 28, 2017

30 Minute EMOM:
5 Pull-ups
10 Push-ups
15 Squats
*Partners alternate minutes of work

2 Minute AMRAPs

  • February 27, 2017

Handstand/Shoulder Strength Work:
See video: Walk 4 circles around the bench in each direction (8 total), resting approx 30 seconds between circles.

As many reps as possible in 2 Minutes of:
Calorie Row
*Rest 1 minute
As many reps as possible in 2 Minutes of:
Sit-ups
*Rest 1 minute
As many reps as possible in 2 Minutes of:
Handstand Push-ups
*Rest 1 minute
As many reps as possible in 2 Minutes of:
Ball Slams (30/20)
*Rest 1 minute
As many reps as possible in 2 Minutes of:
Double Unders

Friday Night Lights

  • February 26, 2017

Join us on Fridays at 7PM during the 2017 open for some friendly competition with our friends from Crossfit DeCO. We’ll be alternating between gyms…blah blah blah

  • February 24 – CrossFit DeCO
  • March 3 – Sessions6
  • March 10 – CrossFit DeCO
  • March 17 – Sessions6
  • March 24 – CrossFit DeCO

Endurance WOD

  • February 25, 2017

“Morrison”
50-40-30-20-10
Wall Ball Shots (20/14)
Box Jumps (24/20)
Kb Swings (50/35)

20 Min AMRAP

  • February 23, 2017

Depth Jump Complex
Spend 10 minutes working on the quick rebound jump from one box to the next. Work on going from lower to higher and higher to lower.

20 Minute AMRAP:
10 Alternating Db Snatch (40/30)
15 Calorie Row
20 Box Jumps (24/20)
25 Sit-ups
30 Double Unders

Open 15.2

  • February 23, 2017

Open 15.2
From 0:00-3:00
2 Rounds of:
10 OH Squats (95/65)
10 Chest to Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 OH Squats (95/65)
12 Chest to Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 OH Squats (95/65)
14 Chest to Bar Pull-ups
*Etc, following same pattern until you fail to complete both rounds
(See games.crossfit.com for the scaled versions.)

Stronglifts 5×5 Powerlifting Session

  • February 22, 2017

Back Squat 
5×5 @ 60-70% of 1RM
Bench Press
5×5 @ 60-70% of 1RM
Bent-Over Row
5×5 @ 60-70% of 1RM

Core Superset:
Alternate between:
Barbell Roll-outs 3 x10
Barbell Glute Bridges 3 x 10

“Jackie”

  • February 21, 2017

Take 15 minutes to establish a heavy complex of: 1 Power Clean + 1 Split Jerk

“Jackie”
Complete for Time:
1000 meter Row
50 Thrusters (45/35)
30 Pull-ups

B-1 Australian Hero WOD

  • February 20, 2017

Run an aerobic mile for a warm-up

“B-1 Australian Hero WOD”
Complete 3 Rounds for Time:
400 meter Run
21 Kb Swings (50/35)
15 Knees to Elbows
9 Ring Dips

Endurance WOD

  • February 18, 2017

“Small”
Complete 3 Rounds for Time:
1000 meter Row
50 Burpees
50 Box Jumps (24/20)
800 meter Run
*Can be done with a partner, splitting the work

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