WOD Wednesday, 7/30/2014

by steve on July 29, 2014

Dirty Diana Wed,Jul 30,2014

1-10
Deadlift (225#/155#)
**Deficit HSPU**

**2, 45# plates on either side for males. 1, 45# on each side for females. An abmat can be placed b/w the plates.

Competition Style 1 rep Max Clean (Squat or Power) Wed,Jul 30,2014

7 minutes to complete:

Max Barbell Power Clean

You can load the bar with whatever starting weight you want. You have seven minutes to get your heaviest power clean. YOU CHANGE YOUR OWN WEIGHTS. Get sufficient weights to get the clean you want…

Please note your max weight.

photo

Our classes today are: Workout of the Day: 6:00am, 7:00am, 10:00am, noon, 3:30pm, 4:30pm, 5:30pm, 6:30pm Elements 1: 6:30pm

Saturday @ 11:30 we will be hosting a Crossfit Games Open Workout, come join us. Current members only. 11.4 will be coached by the one the only coach Bill.

Interested in trying a workout at CrossFit South Denver? Click Here!

Share

WOD Tuesday, 7/29/2014

July 28, 2014

Morrison Tue,Jul 29,2014 U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. [...]

Share
Read the full article →

WOD Monday, 7/28/2014

July 27, 2014

Buy in, Buy out with 3 rounds in between….. Mon,Jul 28,2014 Buy in: 1,000m RowImmediately begin the following:3 Rounds:10 Back Squats (185#/125#) Rx2: (155#/95#)20 Burpees to Bar~Then w/out rest~Buy out: 100 DUs Our classes today are: Workout of the Day: 6:00am, 7:00am, 10:00am, noon, 3:30pm, 4:30pm, 5:30pm, 6:30pm Elements 2: 6:30pm   Interested in trying a [...]

Share
Read the full article →

WOD Sunday, 7/27/2014

July 26, 2014

BARBARA Sun,Jul 27,2014 Five rounds, each for time of:20 Pull-Ups30 Push-Ups40 Sit-Ups50 AIR Squats Rest precisely three minutes between each round. Please post your cumulative time (less the 3 minute rests) for your total time in the format MM:SS. Post any modifications or individual round times in the ”Why not Rx” section. Our classes today [...]

Share
Read the full article →

WOD Saturday, 7/26/2014

July 25, 2014

Saturday Challenge Sat,Jul 26,2014 2 Rounds For Time: 800M Run20 Burpee Box Jumps (24′/20′)25 Goblet Squats (53#/35#)20 Pull-Ups25 KB Swings (53#/35#)20 Plate Lunges (45#/25#) (2=1) Our classes today are: FREE Workout of the Day: 9:30am, 10:30am Skill Practice: 11:30am  If you are interested in trying a workout at CrossFit South Denver, please feel free to [...]

Share
Read the full article →