WOD Thursday, 4/17/2014

by steve on April 16, 2014

Back Squat (10×5) Thu,Apr 17,2014

Back Squat
5-5-5-5-5-5-5-5-5-5 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 Unders
Abmat Sit-Ups

Please post your time as MM:SS. Post any modifications in the ”Why not Rx” section.

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Our classes today are:
Workout of the Day: 6:00am, 7:00am, 10am, 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 Wednesday, 4/16/2014

April 15, 2014

Reminder: our sister affiliate CrossFit Denver will be hosting a running seminar this Saturday at noon. Please attend if you would like some additional guidance on your run technique for the summer! More information is available here! Announcement: CrossFit South Denver will be closed this Sunday for Easter Sunday. Enjoy your day! Hang Squat Clean [...]

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WOD Tuesday, 4/15/2014

April 14, 2014

3 x AMRAP 5 Tue,Apr 15,2014 AMRAP 5 15 V-Ups 100m Run Rest 1 min AMRAP 5 15 HR Push-Ups 15 KB Swings (55#/35#) Rest 1 min AMRAP 5 15 Deadlifts (155#/105#) 15 Burpee Box Jumps (24″/20″) Your score is your total number of COMPLETED rounds Our classes today are: Workout of the Day: 6:00am, [...]

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WOD Monday, 4/14/2014

April 13, 2014

1RM Snatch Mon,Apr 14,2014 Find your 1 rep Max Snatch in 20 minutes C2B/Pistol/Double-Under Mon,Apr 14,2014 5 Rounds for time8 C2B Pull-Ups10 Pistols (alternating, 5 each leg)40 Double Unders 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, 4/13/2014

April 12, 2014

Cleans/HSPU/Box Jumps/Thrusters Sun,Apr 13,2014 For Time: 20 Hang Power Cleans (185#/135#) 30 HSPU 40 Box Jumps 50 Thrusters (75#/55#) Our classes today are: Workout of the Day: Noon, 5:30p 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 [...]

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