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!