WOD Thursday, 7/31/2014

by steve on July 30, 2014

Lateral Work Thu,Jul 31,2014

Lateral work

Front Squat EMOM Thu,Jul 31,2014

12 minute EMOM
0-3 min: 4 reps @ 70% of 1 rep max
3-6 min: 3 reps @ 75% of 1 rep max
6-9 min: 2 reps @ 80% of 1 rep max
9-12 min: 1 rep @ 85% 1 rep max


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


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

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


WOD Wednesday, 7/30/2014

July 29, 2014

Dirty Diana Wed,Jul 30,2014 1-10Deadlift (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 [...]

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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. [...]

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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 [...]

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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 [...]

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