Holiday WOD's

Hey All-

Derek will host the gym open on Saturday 7/2 at 11AM and Monday 7/4 at 10AM. If you'd like to train over the weekend closure those are your times. Enjoy!

7/2/11
7 Rounds -
5 Burpees
10 BW Dead Lifts
15 Throwing weighted Sit-Ups (20/12)
20 KB Swings (24/16)
Big Wade: 28:46
(Terry): 21:50
(Jarah): 23:42
(Peggy): 24:22
(Tara): 27:18
(Fran): 31:59
(Stacy): 32:38
(Lorie): 33:48


7/4/11
Danny Dietz Memorial WOD
10 Rounds-
200 M Run
5 Pull-Ups
10 KB Swings
15 Push-Ups
Lorie: 36:38
Peggy: 33:40
Wade: 35:02
Shay: 46:25
Corene: 37:37
Heather: 40:57
Erica: 31:53
Jen B: 32:06
Troy: 46:11
Chris: 40:57
Brian: 33:29
JZ: 41:20
Thunder: 35:06
Jenn C: 37:40

WOD Thursday 6/30/2011

“Kitchen Sink”
1 mile run
500 Singles
100 Squats
95 Sit thrus
85 Sit ups
75 Push ups
65 KB Swings (24/16)
55 Push Presses (45/33)
45 STS
35 Ball Slams (20/12)
25 T2B
15 walking overhead lunges (45/25)
5 HSPU
250 Double Unders

There is a 45 minute cutoff for this workout. If you don't finish your score will be the exercise and rep you finish on. Good luck!

Marc: 100 DU's
Peggy: 45 DU's
Dalton: 20 DU's
Barron: Lunges -Finished
Jenn C: 5 T2B
Nate: 33 STS
Wade: 29 STS
Arnold: 10 STS
Carrie: 22 PP
Jeff: 56 KB
John: 50-KB
Shay: 40 KB
JZ: 33 KB
Nick: 29 KB
(Angelina): 55 DU's
(Fran): 1 HSPU
(Jarah): 11 Lunges
(Chris): 17 STS
(Jessica): KB Finished
(Aime): KB Finished
(Christy): 43 KB
(Heather): 28-KB

(Corene): 39:40 - Finished 1/2 sink
(Lorie): 43:08 - Finished 1/2 sink

WOD Wednesday 6/29/2011

Daily WOD
3RM Dead

then...

50 KJ's for time (K2E to Pull-Up)

Name: Dead Wt / KJ Time
Joel: 315# PR / 3:06
Thunder: 315# / 5:33
Nate: 265# / 6:53
(Robyn): 385# / 8:04
(Dalton): 255# / 7:45
(Jodi): 213# PR / 9:10
(Chris): 205# / 7:34
(Tara): 203# / 8:33
(Peggy): 183# / 7:14
(LoriE): 170# / 6:07 - DNF
(Barbie): 170# / 6:30
(Stacy): 147# / 10:00
(Angelina): 145# / 9:21
(Jarah): 153# / 9:47
(Heather): 105# / 7:30
(Alexis): 103# / 3:17
(Betsy): 103# / 7:36


Strength
Press %65x5,%75x5,%85x5+
Snatch 2,2,2,2,2

Strength WOD
Amrap in 6 mins
3 Push Press (Heavy)
6 KB Swings (Heavy)
9 Wall Balls
Fran
Brian
Jeff

Skills Class
Shoulder Press, Push Press, Push Jerk, Thruster
4 Rounds:
10 Push Press
200M Run
20 STS

WOD Tuesday 6/28/2011

“Grindy”
10 Clean and Jerks 135#/85#
5 Rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks

Cindy=5 Pullups, 10 Pushups,15 Squats

Jason: 15:26
Joel: 16:20
Mark: 17:45
Wade: 19:28
Dalton: 19:52
Nate: 25:10
Shay: 26:42
Derek: 29:41
Tara: 34:08
(Jarah): 15:39
(Peggy): 18:18
(Erlinda): 18:43
(Stacy): 19:27
(Kim): 20:06
(Fisher): 21:14
(Barbie): 21:37
(Corene): 22:18
(Terry): 22:32
(Fran): 24:32
(Jessica): 24:32
(Aime): 24:40
(Jack): 25:33
(Scott): 25:17
(Mike): 26:04
(LoriE): 26:20
(Heather): 26:32
(Lucke): 27:04
(Frank): 27:26
(Jz): 29:57
(Chris): 32:53

WOD Monday 6/27/2011

Daily WOD
Max overhead slam ball toss for distance.
Then....
3x5 O-Squat

Name: Ball Toss (FT) / O-Squat Wt
Robyn: 29ft 8" / 79#
Carrie: 27ft 8" / 65#
Brian: 26ft 9" / 95#
Charlie: 26ft 7" / 165#
Nate: 26ft 1" / 105#
Fisher: 25ft 6" / 115#
Jessica: 25ft / 65#
Jack: 24ft 3" / DNA
Tara: 23ft 7" / 95#
JZ: 23ft / 95#
Troy: 21ft 8" / DNA
Lucke: 20ft 9" / 83#
Amie: 20ft 8" DNA
Kim: 17ft / 53#
Jarah: 17ft / 43#
Heather: 14ft 7" / Pipe
Betsy: 14ft / 43#
Dalton: SUCK :( / 115#

Strength Class
A. Squat %65x5,%75x5,%85x5+
B. Cleans 2,2,2,2,2

Strength WOD
“Lynne”
Max reps BW bench
Max Reps Pullups
(No rest between Bench and Pullups)
No time component, this WOD is for Reps.
Kyle
Stacy
Jenn C
Jeff
Brian
Ian
Thunder
Derek
Joel
Wade

Skills Class
Squat 2
Air Squat
O-Squat

WOD
21-15-9
O-squat
Pullups
Ashley
Alexis

Upcoming Holiday Schedule

We will be closed for the Fourth of July holiday weekend. No regular classes Friday, Saturday, Sunday or Monday. I believe there will be a couple WOD opportunities, watch for those to be posted in the next couple days.

Happy Fourth!

Sunday WOD with Jason

Jason will be hosting today, have fun!

"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pull-ups

Nate: 27:20
Fisher: 33:05
(Kiira): 21:16
(Jenn C): 23:57
(Peggy): 24:30
(Dani): 26:58
(Chris): 32:35

Partner Needed!

Guys, Amie McElroy needs a partner for the league. Somebody step up and help a woman out! If you don't know Amie, you're missing out! Let us know and we'll introduce you.

WOD 6/25/2011

Squat Cleans
Heavy Single for the day.
then....
2 Reps OTMEM for 15 minutes @ %80 Of heaviest single.

WOD 6/24/2011

Daily WOD
Double Tabata
16 cycles of
40 Seconds on
20 Seconds Rest :
10 M Sprints
KB/DB Thrusters
(Alternate between sprints and Thrusters)
Score Is Calculated By Adding Meters Run And Total Reps

Frank: 190

Jarah: 184

Fran: 178

Jack: 160

Corene: 140

Strength Class
A. Deadlift %40x5,%50x5,%60x5
B. Bench Press %40x5,%50x5,%60x5

Strength WOD
400M Run
48 Double Unders
3 Push Press (#185 /#123)
5 Bar Muscle ups
7 HSPU
9 Broad Jumps (6ft)
11 Jumping Squats (12 inch min /8 inch min)
13 Chest slap Push ups
48 Double Unders
400M Run

Aime

Jessica

Brian

Jeff

Jenn C

Skills Class
Squat 1: Air Squat, Front Squat, Back-Squat

WOD
150 Air Squats for time

Alexis

Scott

Chris

Ashley

Robyn

New Babies!

I have been meaning to post for weeks now to congratulate and let everyone know about 2 new arrivals. Jason and Andrea had their first child Lillian Nicholaou.

Also, Arnold and his wife Allison had their first child as well, Wyatt Nimmo.

You guys can be sure and harass them for pictures next time you see them. Congratulations again guys!

WOD 6/23/2011

"Isabel"
30 Snatches for Time (135/95)

Jason: 3:43 / 135#
Wade: 5:14 / 135#
(Barron): 2:16: 95#
(Joel): 3:02 / 95#
(Frank): 3:20 / 75#
(JZ): 4:00 / 75#
(Lucke): 3:25 / 63#
(Kelly): 2:09 / 55#
(Jarah): 2:53 / 55#
(Angelina): 3:02 / 55#
(Barbie): 3:35 / 55#
(Peggy): 3:29 / 55#
(Dani): 3:50 / 55#
(LoriE): 4:30 / 55# - OUCH
(Stacy): 3:02 / 43#
(Amie): 3:02 / 43#
(Heather): 3:06 / 33#

Congratulations to Adam!

Just wanted to wish Adam Stroup a big congratulations on winning the Rocky Mountain Bad Boyz title this last Friday defeating his opponent by submission in the 2nd round. Great job Adam! We are all very proud of you!

WOD 6/22/2011

Daily WOD
AMRAP in 10 minutes of:
100 Single Under's
10 Burpees

Then...

AMRAP In 5 of:
25 Sit ups
5 Box Jumps

Ian: 12.5
Angelina: 12
Shinhawk: 11.5
Fran: 10.5
Joel: 10.5
Dalton: 10.5
Lucke: 10.5
Peggy: 10
Nate: 10
KD: 10
LoriE: 9.5
Kim: 10.5
Jarah: 9.5
Jessica: 8.5
KJ: 8.5
Jack: 8.5
Christy: 8
Carrie: 8
Stacy: 8
Betsy: 7.5
Christina: 7
Heather: 6.5

Strength Class
Press %40x5,%50x5,%60x5
Snatch Grip Deadlift 5x5

Strength WOD
Tabata
Box Jumps (36/28)
Farmers Walk for total meters
Jeff
Brian
Jenn C

Skills Class
Kettlebell Movements

WOD
300 KB Movements
STS'S
SDLHP
Swings
Snatch
C&J
Alexis
Chris
Mike

Team League

CFL League

Registration Fee: $40

Teams: Teams of 2 M/M M/F F/F Choose your own or throw your name in and we will get you a partner.

WOD’s: Every week a WOD will be posted with specific instructions, the WOD must be witnessed by a trainer. We will have Friday 5 o’clock dedicated to team WODs, if you cant make it Friday you will have a full week to get with your partner and complete it before next WO is announced.

Dates: First WOD,Friday July 8th, Finals Saturday August 13th That is 6 WOD’s and a Finals Day.

Scoring: Scoring will be done in the same fashion that the Current Crossfit games are being done, with points awarded for the place taken in the WOD’s
i.e. 1st=1 2nd=2 3rd=3 Winner will be team with lowest combined score after finals day.


Scaling: WOD’s will be scaled to reach all abilities and be fair to all team combinations.

Registration: Post up on blog or sign up at the gym. We need at least 10 teams to make this happen. Don't be shy find a partner.

WOD 6/21/2011

"Vortex"
Run 1.5 miles for time(on 400M Course) At minute one, perform 10 Squats. Minute two, 10 jumping Jacks Minute three, 10 Squats. Continue in this pattern until you’ve run 1.5 miles, or become "Stuck in the Vortex."
Note: Your score for this WOD is the time it takes you to run 1.5 miles, or the distance/time when you got "Vortexed"

6:00PM Class is suspect
Joel: 8:20
Marc: 11:40
Dalton: 12:24
Charlie: 13:29
Kim: 14:41
Fran: 13:41/14:43
Frank: 15:29
Jarah: 15:34
JZ: 15:37
Peggy: 16:31
Jenn C: 17:51
Carrie: 17:58
Shay: 18:21
Amie: 18:51
Barbie: 18:58
Stacey: 19:40
Wade: 19:28
Heather: 19:50
Lucke: 19:58
Jessica: 22:19
Corene: 22:41
Heather: 27:46
(Derek): 17:49
(Stacy): 18ish

WOD 6/20/2011

Daily WOD
Power Clean
1-1-1-1-1

Name: Clean Wt / Press Wt
Wade: 225# \/ / 185# (Dammit)
Amie: 93# / 55#
Stacy: 80# / 68#
Peggy: 93# / 73#
Jessica: 145# / 95#
Shay: 205# / 125#
Terry: 115# / 85#
Shinhawk: 205# / 165#
JZ: 195# / 135#
Jarah: 98# / 68# --Sorry Jarah!!
LoriE: 88# :( / 65# :(
Dani: 103# / 75#
Charlie: 225# / 175#
Dalton: 185# / 135#
Tara: 125# PR / 83#
Fisher: 185# / 145#
Jodi: 113# PR / 75# PR

Press
1-1-1-1-1
Strength Class
A. Squat %40x5,%50x5,%60x5
B. Clean deadlift 3x5
C. Elevated bar cleans 5x3 (elevate bar to mid hang)

Strength WOD
1 on first minute 2 on second 3 on third till failure.
First round- KJ's (K2E2PU)
Second round- squat clean thruster slam. (With a slam ball perform a squat clean into a thruster from top of thruster slam the slam ball.)
Jeff
Nick
Nate
Brian
Thunder
D

Skills Class
Other Common Movements: Wall Ball, Rowing, Box Jumps, Jump Roping

750M Row
21-15-9
WB
Box Jumps
50 DU's
Ashley
Chris
Alexis
Scott

WOD 6/19/2011

Sunday WOD with Ian
Skills at 11AM:
Rope Climbing Clinic and associated movements!

*Bring a pair of pants to practice in!

WOD at Noon
15 Squat Cleans (115/75)
200M Run
7 HSPU's
18 Squat Cleans
400M Run
7 HSPU's
21 Squat Cleans
800M Run
7 HSPU's+

Fisher: 37:57
(LoriE): 15:38
(Angelina): 19:06
(Fran-E): 19:50
(Nate): 24:10
(Jack): 26:24
(Tara): 30:56

WOD 6/18/2011

Slam Ball Relay
6 total rounds 3 each partner
30 Slam Balls
60 yd Sprint
Perform in pairs on opposite sides of the 60 yd course.

Team Barron: 5:21
Arnold/Angelina: 5:31
Fran-E/Wade: 5:37
Peggy/LoriE: 5:48
Lucke/Derek: 6:08
Joel/Heather: 6:14
Kim/Amie: 6:15
Team Fisher: 6:37

Adam Fights Tonight for the Title!

Please come down and support Adam Stroup representing Factory X for the Rocky Mountain Bad Boyz Title tonight at Red and Jerry's. Doors open at 6:30, tickets are available at the door but get there early. Thanks for your support!

WOD 6/17/2011

Daily WOD
“Chips and Dip”
30 Pullups
10 Dips
60 Russian KB Swings
10 Dips
90 Squats
10 Dips
60 Russian KB Swings
10 Dips
30 KTE

Arnold: 12:38
Barron: 13:46
Johnny Mac: 14:26
JZ: 23:58
(Jarah): 10:19
(Kelly): 11:01
(Angelina): 12:10
(Peggy): 13:06
(Dalton): 13:24
(Fran): 14:11
(Lucke): 14:26
(Christy): 15:50
(Jessica): 16:07
(Aime): 16:43

Strength Class
A. Deadlift %75x5,%85x3,%95x1+
B. Bench %75x5,%85x3,%95x1+

Strength WOD
12 Burpee-to-box-jump (36/28)
9-15-21
Ball Slams (20/12)
STS (70#/20KG)
HPS (95/65)
12 Burpee-to-box-jump (36/28)
(Jeff)
Jenn T
(Derek)
(Nate)
Kyle
Jason
Skills Class
Gymnastics: Pull-Up, Push-Up, Ring Dips, Handstands

AMRAP in 12 minutes:
5 Pull-Ups
7 Push-Ups
12 Squats
Chris
Mike
Scott

WOD 6/16/2011

5x5 sumo deadlift
then...
50 C2B Pullups for Time

Ian: DNA / 2:42
Joel: DNA / 3:13
Shinhawk: 275# / 3:32
Silverback: 345# / 6:32
Shay: 265# / 7:05
Nick: 255# / 8:26
(Kelly): 170# / 3:49
(Jenn C): 165# / 4:35
(Jessica): 215# / 5:17
(Jack): 275# / 5:56
(Carrie): 93# / 6:48
(Stacey): 116# / 7:00
(Charlie): DNA / 7:00
(Betsy): 113# / 7:18

Bathrooms

Hey Guys,
Quick update on whats going on. The bathrooms are going to be in a bit of disrepair for the next week. The Tile is being laid in one bathroom at a time which means only one facility for men and women. The doors in the bathrooms lock so if you need privacy lock the door and all will be well. Thanks for your understanding and we apologize for the inconvenience.

WOD 6/15/2011

Daily WOD
40 Calorie Row
50 KB Swings
60 Box Jumps
70 Sledge Swings
400m run

Joel: 13:27
Dalton: 14:37
Charlie: 15:46
[Angelina]: 15:47
Jarah: 15:51
Carrie: 16:15
Laurie: 16:38
[Amie]: 17:55
JZ: 18:03
Nina: 20:24
(KJ): 16:30
(Peggy): 16:40
(Jack): 16:50
(Kim): 17:02
(Tara): 17:35
(Christy): 17:53
(Lorie): 18:00

Strength Class
Press %75x5,%85x3,%95x1+
Power Snatch 1,1,1,1,1,1,1,1,1,1
O- Squat 3x5 work sets @ 75% of best snatch for the day

Strength WOD
250Row
20-10-5
C2B
Dual KB C&J 24/16
250Row
Jenn T
Jeff
Jenn C

Skills Class
Oly 2: Snatch

400M Run
4 rounds:
10 HPS
15 DU's
400M Run
Alexis
Mike
Chris
Heather
Scott

WOD 6/14/2011

10 Rounds
3 Ring Dips
5 1 Legged Jumps over bar each leg
7 Power Cleans 135/85

Jason: 9:17
Arnold: 10:42
Chappy: 14:27
Joel: 15:40
Dalton: 16:03
Jack: 16:41
Shay: 16:50
Nick: 18:32
Derek: 20:39
(Jarah): 10:57
(Erlinda): 10:57
(Thunder): 12:09
(Kelly): 12:17
(Kiira): 13:12
(Johnny Mac): 14:44
(LoriE): 15:14
(Heather): 15:54
(KJ): 16:19
(Kim): 16:48
(Bryce): 17:33
(Jessica): 18:59
(Betsy): 19:45
(Lucke): 19:51
(Dani): 20:25
(Aime): 20:40
(Matt F): 20:43
Wade: DNF

6/13/2011

Daily WOD
Front Squat 5RM
Then...
10-1
Jumping Lunges
1-10
Chest Slap Push ups

Dalton: 137# / 3:49
Joel: 185# / 4:26
Thunder: DNA / 5:37
Fisher: 205# PR / 6:38
Terry: Ptpt / 6:40
Nate: 155# / 7:00
Shay: 185# / 8:21
JZ: 185# / 10:45
(Jarah): 105# / 4:26
(Aime): 105# / 5:36
(Amie): 85# / 5:37
(Kim): 83# / 5:42
(Angelina): 105# / 6:11
(Lucke): 118# PR / 6:19
(Peggy): 105# / 6:35
(Christy): 78# / 6:48
(Sara): 33# / 7:05
(Robyn): 215# / 8:21
(Tara): 128# PR / 8:21

Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Power Cleans 1,1,1,1,1,1,1,1,1,1

Strength WOD
10,9,8,7,6,5,4,3,2,1,10,9,8,7,6,5,4,3,2,1
dumbell push press 55/35
double unders
Laurie
Derek
Jeff
Brian
Kyle
Barron

Skills Class
Oly 1: Clean and Jerk

WOD
"Grace"
30 C&J for Time
Alexis
Jen T
Scott
Mike
Chris

Sunday WOD With Corene

KB Skills

"300"
25 pull-ups
50 deads (135/95)
50 push-ups
50 box jumps (24/20)
50 floor wipers (135/95)
50 kb swings (24/16) (mod from original workout)
25 pull-ups

Arnold: 17:12
Peggy: 18:50
Jason: 19:04
(Fran): 19:35
Matt: 23:23
Tara: 27:03
Jeff: 27:24
(Scott): 20:01
(Angelina): 20:47
(Heather): 25:06

Even More Member Contributions!!

Team Fisher has generously donated a 25' climbing rope to the gym! Thanks so much guys!

Regionals

Some folks from the gym are planning to go and watch the SW Regional CF Games occurring this weekend at Aurora Public Stadium. Please feel free to post in the comments regarding carpooling etc.

WOD 6/11/2011

21 - 15 - 9 rep rounds for time of:
Box jump (24"/20")
Power snatch (75/55)
Chest-to-bar pull-ups

From CF Verve
Arnold: 9:17
Joel: 10:08
Wade: 11:09
Shinhawk: 13:15
Fisher: 23:23
(Jarah): 10:38
(KB): 10:48
(Angelina): 14:18
(Troy): 15:21

9 AM Class
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Box Jumps 24/20
Ball Slams 20/12
Dalton: 12:05
Laurie: 12:29
Betsy: 14:09
Corene: 15:20
(KJ): 14:28

WOD 6/10/2011

Daily WOD
5 rounds:
10 Deadlift (225#/185#)
10 Pull-ups
10 Ring push-ups
20 Knees-to-elbows

Shinhawk: 24:04
(Dalton): 16:52
(Peggy): 17:02
(Stacy): 19:39
(Nina): 20:44
(Christy): 20:58
(Jessica): 21:39
(JZ): 33:16
(Corene): DNF - 4+Deads
(Terry): Participated

Strength Class
Deadlift %70x3,%80x3,%90x3+
Bench Press 5x5

Strength WOD
Crushing Helen
Complete 8 rounds for time of:
100 yard Sprint
8 KB Swings - 2 pood/20kg
5 Plyo Push Ups (45/25)
Jeff
Kyle

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push ups that allows you to transition the hand on the ground to the hand on the plate and vice versa.

Skills Class
Power Movements: Deadlift, Sumo Deadlift High Pull

21-15-9
KB SDLHP
K2E's
DU's
Alexis
Jenn T
Chris
Heather

More Member Contributions

Ladies when you get a chance please make sure and thank Lucke for the racks, new shower curtains and other small amenities in the ladies room. She took it upon herself to make the ladies room more.....lady like. New floors and a regular cleaning crew in the bathrooms are coming!

Also, please thank Maria for bringing in some stuff for a kids play area in the CF gym (sorry no pic). It's very cute right next to the Cage.

Thanks so much, we appreciate everything you guys do and the difference it makes at our gym!

WOD 6/9/2011

800/400/200/100/50m Run
20/16/12/8/4
Body Rows
Mountain Climbers
Situps

Marc: 11:50
Dalton: 12:08
Joel: 14:49
Angelina: 15:15
Nick: 17:26
Nate: 17:50
Derek: 20:18
Corene: 24:26
(Fran-E): 13:13
(Jarah): 15:41
(Laurie): 15:48
(Charlie): 16:30
(Deb): 17:16
(Jenn C): 17:29
(Amie): 17:50
(Heather): 20:14
(Lorie): 20:54

6/8/2011

Daily WOD
Regional Workout
For time:
100 Pull-ups
100 Kettlebell swings, 24kg/16kg
100 Double-unders
100 reps 95 pound Overhead squat

Charlie: 40:00 + 60 = 44:09
Tara: 40:00 + 40 = 53:09
(Joel): 24:03
(Maria): 27:44
(Terry): 28:00
(Christy): 29:07
(Peggy): 30:05
(Kiira): 30:50
(Kim): 32:23
(Jarah): 32:50
(Barbie): 35:12
(Nina): 35:27
(Dani): 37:06
(Stacy): 38:35
(Steve): 39:20
(Aime): 39:46
(Frank): 39:51
(Troy): 40:00 + 84
(Jodi): 40:00 + 70
(Lorie): 40:00 + 11 O-Squats
(Laurie): 14:53 1/2

Strength Class
Press %70x3,%80x3,%90x3+
Snatch Pulls 3x8

Strength WOD
Complete 10 rounds:
6 Single Leg Lateral Hops - 12-16 inch height
20 yard sprint

Rest 60 seconds between rounds

*Alternate legs every round for 5 rounds right and 5 rounds left.
*Start on the side of hurdle and perform a single leg lateral hop over the 12-16 inch height landing in a controlled manner on the other side, and repeat. On the 6th jump transition into a 20 yard sprint.
Jenn C
Shay
Kyle
Jeff
Brian

Skills Class
Presses: Shoulder Press, Push Press, Push Jerk, Thruster

10-9-8-7-6-5-4-3-2-1
Thrusters
Burpees

WOD 6/7/2011

For Time:
Move your body weight x 30 (in lbs) overhead, anyhow, as fast as possible. For example, if you weigh 185 you must move 5550lbs overhead via clean and jerk, snatch, reverse curl and press or whatever as fast as possible.

Jason: 5550/185# - 6:15
Jenn C: 4590/80# - 6:27
Chappy: 4860/135# - 7:22
Silverback: 6750/115# - 7:28
Tara: 4020/63# - 8:19
Kelly: 3750/55# - 8:25
Dalton: 5550/135# - 10:03
Nate: 6150/135# - 10:35
Peggy: 4500/45# - 10:58
Jarah: 4110/55# - 11:27
Jessica: 5400/85# - 11:49
Laurie: 4500/55# - 12:12
Corene: 4290/55# - 12:16
Jack: 6600/100 - 12:35
Fisher: 5250/105# - 12:45
Jeff: 5250/105# - 13:11
Fran: 4350/55# - 15:52
Heather: 4650/55# - 15:59
Christina: 4200/55# - 19:00

6/6/2011

Daily WOD
Handstand Practice
2 Attempts Max Duration Handstand Hold Against Wall
Then...
3 Rounds
15 Box Jumps(24/20)
7 Push Press(135/85)

Name: H.S. Time / WOD Time
Jason: :36 / 2:30
Arnold: 1:05 / 3:19 - What happened to 3:15?
Shinhawk: 1:05 / 3:22
Wade: DNA (Wimp) / 3:28
Dalton: 1:16 / 4:10
Jessica: :31 / 4:22
Robyn: :19 / 4:28
Nate: 1:01 / 5:20
Laurie: :34 / 6:43
Prison Stare: 1:01 / 6:54
(Angelina): :50 / 3:22
(Joel): DNA / 3:22
(Jodi): :48 / 3:35
(Amie): :47 / 3:43
(LoriE): 1:34 / 3:55
(Nina): 1:28 / 3:55
(Kim): 1:25 / 4:01
(Jarah): (Box) / 4:02
(Peggy): DNF / 4:12
(Betsy): :45 / 4:33
(JZ): :28 / 5:04
Jack: Could not read

Strength Class
A. Squat %70x3,%80x3,%90x3+
B. Power Clean Pulls 3x8

Strength WOD
12 Mins of continuous kettlebell movement over head (Swings, Snatch, C&J)
If you drop bell immediately perform 10 burpee to wall balls
Score is total number of movements overhead
Shay
Christy
Kyle

Skills Class
Squat 2: Air Squat,Overhead Squat

WOD
3 O-Squats
50 Singles
3 O-Squats
40 Singles
3 O-Squats
30 Singles
3 O-Squats
20 Singles
3 O-Squats
10 Singles
3 O-Squats
Scott
Chris
Mike
Jen T

Sunday Class is On

Skills
Core Stability
Push up
Pull up
Handstand
6 count Burpee
Games

WOD
400M Run
21-15-9-15-21
Push Press 95/65
Goblet Squat 24/16
STS's 24/16
400M Run

Jenn C: 16:01
Jessica: 19:42
Nate: 22:50
Fisher: 26:39
Tara: 26:41
(Chris): 21:02
(Heather): 21:16
(Maria): 22:33
(Troy): 26:41

Thanks Wade!

When you guys get a chance, please thank Wade for all the hard work he put in yesterday installing our pull-up structure. Thanks to him, you guys got the most luxurious layout possible. We were considering getting a structure from Rogue which honestly would have been much more cramped and did not allow for varying heights. Now we can just add one section at a time as we need it.

Thanks Brinkman!! Duooooooooooop!!

WOD 6/4/2011

2 sets of 10 1 leg Deadlifts...

5 heavy singles per side Turkish Getup

Name: Dead Wt. / TG Wt.
Charlie: 135# / 2 x 70
Shinhawk: 135# / 70#
Wade: 115# / 70#
Troy: 115# / 20kg
Tara: 95# /24kg
Corene: 83# / 20kg
Kelly: 65# / 33#
KJ: 65# / 30#
Nina: 63# / 45#
Peggy: 55# / 8kg
Lucke: DNA / 45#
(Max): 135# / 24kg

Volunteer Opportunities for the SW CrossFit Regionals

From Skip:

“The South West Regionals are fast approaching, and we still have some volunteer spots open. We are looking for a few good men and women to help us run the event. We are especially short on the Thursday Set-up shift and the Sunday evening Tear-down shift. Every volunteer gets free admission and a behind the scenes look at what goes into running a world class event. If you are willing to help out, please contact volunteer@frontrangecrossfit.com. Thank you.”


SFM

Skip Miller
Front Range CrossFit Inc.
www.FrontRangeCrossFit.com
303.919.4673

WOD 6/3/2011

Daily WOD
7 Rounds
5 Burpee to Tuck Jump
50 yd out and back sprint

Arnold: 6:03 ST
Barron: 6:08
Peggy; 7:41
Jessica: 9:46
Nina: 10:23

Strength Class
A. Deadlift %65x5,%75x5,%85x5+
B. Bench Press %65x5,%75x5,%85x5+

Strength WOD
20-1
Half Moons
KB Snatch
Nate
Bang Bang
Angelina

Skills Class
Squat 1 Air Squat, Front Squat, Back Squat

WOD
4 Rounds
10 Front Squats
5 Pushups
200 M Run
Heather
Christina
Mike
Shay

WOD 6/2/2011

Work up to a 1RM Split Jerk
Then...
16,14,12,10,8,6,4,2
Russian KB swings (24/16)
Situps

Arnold: 227# / 4:47
Chappy: 225# / 4:08
Wade: 225# / 4:19
Nick: 207# PR / 4:18
Bang Bang: 207# PR / 4:23
Dalton: 185# PR /3:47
Jack: 185# PR / 4:13
Jessica: 152# / 4:47
Jenn C: 145# PR / 4:18
Tara: 135# PR / 4:45
Lucke: 113# PR / 4;15
KJ: 105# PR / [5:07]
Corene: 105# / 4:34
Barbie: 97# PR / 5:07
Kelly: 85# / 5:06
Jarah: 80# / 4:36
Maria: 73# / 4:27
Heather: 73# PR / 4:39
Joel: DNA / 4:07
Charlie: (235#) / 3:39
Deborah: (105#) / 5:00

New Skills Class

Skills class crew remember that the newly formatted skills class starts today 6/1 at 6PM. Classes move from 6:30PM to 6PM with the following modules rotating through the week:

Squat 1: Air Squat, Front Squat, Back-Squat
Squat 2: Air Squat, Overhead Squat
Presses: Shoulder Press, Push Press, Push Jerk, Thruster
Power Movements: Deadlift, Sumo Deadlift High Pull
Oly 1: Clean and Jerk
Oly 2: Snatch
Gymnastics: Pull-Up, Push-Up, Ring Dips, Handstands
Other Common Movements: Wall Ball, Rowing, Box Jumps, Jump Roping
Kettlebell Movements

I (Ian) will be running Monday/Wednesday and Kyle will run Friday. Folks that have been in skills class for awhile please get with Kyle or myself, let's review what you have completed and then see which modules we'd like for you to attend.

Thanks!