WOD Wednesday, 4/23/2014

by steve on April 22, 2014

Ring Dips + AMRAP + Pull-Ups Wed,Apr 23,2014

1 minute ME Ring Dips

Rest 1 minute.

AMRAP 8
3 Wall Walks
50 Double-Unders
5 Push Jerks (155#/105#)

Rest 1 minute.

1 minute ME Pull-Ups

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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

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

ANNOUNCEMENTS

Colfax Half Marathon to Support the ACT Foundation 

CrossFit South Denver is proud to announce a very special event: Many of you know about the Aurora movie theatre tragedy that occurred on July 20th, 2012. A member of our community was present in the theatre that evening and lost a loved one that night. She has put together an annual event to honor the lives of all of the victims, including her fiance. A few of us have already committed to joining Amanda in the Colfax Half Marathon on May 18th, 2014, and we would love to have more of you run with us or simply come to support her cause! Please take a moment to read a little about her story and the event HERE. If you’re interested, please sign up! If you have any additional questions, shoot Clark an email: clark@crossfitsouthdenver.com. We hope to see you on May 18th!

Attitude Nation Level I Seminar

CrossFit South Denver has been presented with the incredible opportunity to host an Attitude Nation Level I Seminar on May 17-18, 2014. This seminar will be an instructional, hands-on Weightlifting seminar where athletes learn Weightlifting technique for both the Snatch and the Clean and Jerk. This seminar includes both coaching and demonstrations in a group setting by both Jon and Jessica North, who are legends in the Olympic Weightlifting community. Jon is a 2016 Olympic hopeful and professional athlete who competes in the sport of Weightlifting. He is the 2012 American Open Championship Winner, a 2011 National Champion, a 2010, 2011 & 2013 Pan American team member, and a two time Arnold Championship winner. He has been competing in the sport of weightlifting for 7 years, and is rapidly growing in strength and success.

This two-day seminar costs $350 per person. Registration is available here.

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WOD Tuesday, 4/22/2014

April 21, 2014

Max Squat Clean Tue,Apr 22,2014 20 Minutes to get to a 1RM Squat Clean Squat Clean/Burpee Box Jump + run Tue,Apr 22,2014 5 Rounds 5 Squat Cleans (60% of 1RM)10 Burpee Box Jumps Rest 90 sec 400m run w/med ball (20#/12#) Post total time for the entire effort (including 90 second rest) Our classes today [...]

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WOD Monday, 4/21/2014

April 20, 2014

Row/Front Squat/Run/Pull-Up/KB Snatch x 5 Mon,Apr 21,2014 5 rounds Row 250m 8 Front squats (185#/135#) (cleaned from floor) Run 200m 8 Pull-Ups 16 KB snatch (53#/35#) (8 each arm) 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 workout at CrossFit [...]

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WOD Sunday, 4/20/2014

April 19, 2014

Happy Easter! All classes at CFSD are cancelled today. Enjoy the holiday! Our classes today are: Barbell Club: Cancelled Workout of the Day: Cancelled Interested in trying a workout at CrossFit South Denver? Click Here! ANNOUNCEMENTS Colfax Half Marathon to Support the ACT Foundation  CrossFit South Denver is proud to announce a very special event: [...]

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WOD Saturday, 4/19/2014

April 18, 2014

Pro Saturday Sat,Apr 19,2014 AMRAP 20 10 Wall Balls (20#/12#) 10 Hand-Release Push-Ups 10 Ring Rows 10 Burpees 50 Single Skips 200M Run 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 come to [...]

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