WOD Monday, 4/21/2014

by steve on 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)

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 2: 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 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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WOD Friday, 4/18/2014

April 17, 2014

25/50 Chipper (EMOM 2 burpees) Fri,Apr 18,2014 For time: (20 Min cap) – EMOM 2 Burpees 25 Push-Ups50 Box Jumps (24′/20′)25 Snatch (95#/65#)50 Air Squats25 Thrusters (95#/65#)50 Walking Lunges25 Ring Dips Our classes today are: Workout of the Day: 6:00am, 7:00am, 10:00am, noon, 3:30pm, 4:30pm, 5:30pm, 6:30pm   Interested in trying a workout at CrossFit South Denver? [...]

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WOD Thursday, 4/17/2014

April 16, 2014

Back Squat (10×5) Thu,Apr 17,2014 Back Squat5-5-5-5-5-5-5-5-5-5 in 25 minutes Increasing weight as desired Post heaviest successful set of 5 ANNIE Thu,Apr 17,2014 50-40-30-20-10 Reps for time:Double UndersAbmat Sit-Ups Please post your time as MM:SS. Post any modifications in the ”Why not Rx” section. Our classes today are: Workout of the Day: 6:00am, 7:00am, 10am, noon, [...]

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