CrossFit South Denver

WOD Sunday, 5/19/2013

steve — Sat, 18 May 2013 09:26:24 +0000

20 Deadlifts (275/165)
400M Run
20 KB swings RX:70/55 RX2 55/35
400M Run
20 OHS RX 115/95 RX2 95/75
400M Run
20 Burpees
400M Run
20 Pull Ups RX Chest2B RX2 Chin2B
400M Run
20 Box Jumps 24/20
400M Run
20 KB Cleans RX 70/55 RX2 55/35
400 M Run

Our classes today are:
Workout of the Day: 5:30pm

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

WOD Saturday, 5/18/2013

steve — Sat, 18 May 2013 02:03:44 +0000

Today is the CrossFit South Denver Grizzly Bear Olympic Weightlifting Classic! Lifts begin at 1pm and we will be BBQing after the comp is over (approximately 5pm). Bring some cool summer beverages, and come check out some lifts! (Yes, the Saturday classes will be held as scheduled.)

Saturday #2 – 50 Burpee buy-in AMRAP

AMRAP 20 (50 burpee buy-in — 5 minute cap)

Athletes must complete 50 Burpees prior to starting the first set of Toes-To-Bar, then perform the below movements for the remainder of the 20 minutes. THE BUY-IN HAS A 5-MINUTE CAP, i.e. if athletes do not complete 50 burpees in 5 minutes, they begin the AMRAP at 5-minutes-in, regardless.

5 Toes-To-Bar
10 Lateral Box Jumps (5 Each Side)(24/20)(Onto the box, Open Hip at Top)
15 Wall Balls (20/12)
20 Air Squats
25 Ab-Mat Sit-Ups
50 Double-Unders (Scale to 50 Single Skips)

Track total rounds + reps completed

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 join our current members in a FREE CrossFit workout this Saturday! Choose from either of two classes, 9:30am or 10:30am. This weekly workout is designed to give beginners a feel for what they can generally expect from a CrossFit workout. This workout will be structured with simpler movements, and can be altered by CrossFit South Denver’s coaching staff to accommodate participants of any skill level or age.

Don’t worry members! While the movements in the workouts will feature some of the simpler CrossFit movements, the workout will still meet the intensity levels CrossFit South Denver members have come to expect and crave!

The CrossFit South Denver FREE Saturday workout is held at CrossFit South Denver, located at 2555 South Santa Fe Drive, Unit B, Denver, CO 80223.

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

ANNOUNCEMENT: CrossFit South Denver will be hosting the first annual CrossFit South Denver Grizzly Bear Olympic Weightlifting Classic on May 18, 2013. This will be a combination competition and party to celebrate the one-year anniversary of the opening of CrossFit South Denver. More details and registration for the competition are available HERE!

WOD Friday, 5/17/2013

steve — Fri, 17 May 2013 02:01:00 +0000

More info for tomorrow’s comp: Lifts will begin at 1pm, and the comp will be in the front room. The main room will be open for warming up and socializing. We will likely be relatively crowded in the front room, so feel free to pull some risers in if you would like to sit on them. Just prior to the commencement of the meet, Clark will be auctioning off an all-day seat in the front row on the orange leather couch. Top bidder will have sole access to the orange couch all day. All proceeds from the couch auction will go to benefit One Team One Fight and CrossFit South Denver Coach Mike Jacobs’ attempt to run the 155 Marathon Des Sables ultramarathon for charity. Also, the smoking process for all of the food will start in the morning, and the food will be available at the end of the competition, so plan your meal schedule accordingly!

Hi-Hang + Push Jerk (5×3)

3-3-3-3-3 1 Hi-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec.

Notes:

1 rep = 1 Hi-Hang Clean + 1 Push Jerk

Add or remove weight as desired. Attempt not to dump the bar between the 3 reps of the compex.

Post heaviest successful set of 3

Run/Sit-Up/Push-Up

For time:
Run 800m
50 Ab-Mat Situps
25 Pushups
Run 400m
50 Ab-Mat Situps
25 Pushups
Run 800m

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

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

WOD Thursday, 5/16/2013

steve — Thu, 16 May 2013 02:02:14 +0000

REMINDER: This Saturday (5/18) is the CrossFit South Denver Grizzly Bear Olympic Weightlifting Classic! In addition to the comp, South Denver member Aaron will be smoking 100+ pounds of meat right here on site for free! Bring some water, salad, and beers and come watch some amazing competitors get down! A few registration spots are still open (see below for the link!). The comp begins at 1pm. See you there!

OHS (5×3)

OHS (Overhead Squat)

3-3-3-3-3

First two rounds are warm-up with non-challenging weight.
Try to increase weight on every round of 3 reps.

Please note the max weight lifted for 3 reps. Note any weights used to build up to your max weight in the ”Why not Rx” section.

Swing/Press/Lunge

For time (18 minute cap):
10 KBS 55/35
12 Push Press 135/95#
20 Walking Lunges (steps)
20 KBS 55/35
9 Push Press 135/95#
40 Walking Lunges (steps)
30 KBS 55/35
6 Push Press 135/95#
60 Walking Lunges

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

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

WOD Wednesday, 5/15/2013

steve — Wed, 15 May 2013 02:00:22 +0000

Run/Pistols/HSPU

3 Rounds for Time:

400M Run
30 Pistols (15 Each Side, Alternating)
10 HSPU

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

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

WOD Tuesday, 5/14/2013

steve — Tue, 14 May 2013 02:00:47 +0000

3 clean first pulls + 1 hang clean (7×1)

1-1-1-1-1-1-1 3 Clean First Pulls + 1 Hang Clean – heaviest possible, rest 60 sec.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees on the 3rd first pull, then a clean from the low hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Clean.

Hang Clean to Thruster / Burpee Box Jump / Pull-Up

AMRAP 10
3 Hang Clean to Thrusters 115/75#
3 Burpee Box Jumps 24/20″
3 Pull-ups
6 Hang Clean to Thrusters 115/75#
6 Burpee Box Jumps 24/20″
6 Pull-ups
9 Hang Clean to Thrusters 115/75#
9 Burpee Box Jumps 24/20″
9 Pull-ups
12…

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

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

WOD Monday, 5/13/2013

steve — Mon, 13 May 2013 02:02:04 +0000

Box Front Squats (5×3)

3-3-3-3-3 Box Front Squats (from rack) rest 60 secs between sets

Box squats are performed with a riser on the floor behind you (at an angle, so one corner is pointing towards the rack, centered between your legs). Height of the riser should be just below parallel. Sqaut down to the box with the bar in front squat position. Sit back onto the box to a point where your shins are past perpendicular to the floor. This places all the stress on the squatting muscles (hips, glutes, lower back and hamstrings.)

Double-Under/Wall-Ball/Ring-Row

3 rounds for time of:
50 Double-Unders
25 Wall Balls 20/14
15 Ring Rows

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

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

WOD Sunday, 5/12/2013

steve — Sun, 12 May 2013 02:01:54 +0000

Badger

3 Rounds For Time:

30 Squat Cleans (95#/65#)
30 Pull-Ups
800M Run

Our classes today are:
Workout of the Day: 5:30p

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

WOD Saturday, 5/11/2013

steve — Sat, 11 May 2013 02:03:04 +0000

The trophies have arrived for next Saturday’s CrossFit South Denver Grizzly Bear Olympic Weightlifting Classic! A few spots are still available! More information here!

Saturday #1 – Chipper

Saturday Chipper
For time (20min Cap)
10 Ring Rows
15 Burpees
20 Box Jumps 24/20
25 Goblet Squats 55/35
400m Run
30 Sit-Ups
35 Double Unders (130 singles)
30 Sit-Ups
400m Run
25 Goblet Squats 55/35
20 Box Jumps 24/20
15 Burpees
10 Ring Rows

Our classes today are:
FREE Workout of the Day: 9:30am, 10:30am
Skill Practice: 11:30am

The CrossFit South Denver FREE Saturday workout is held at CrossFit South Denver, located at 2555 South Santa Fe Drive, Unit B, Denver, CO 80223.

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

ANNOUNCEMENT:

Your Life Extraordinary will be hosting an Olympic Weightlifting seminar on May 11, 2013 from 1:00pm to 5:00pm at CrossFit South Denver! This is your opportunity to make large strides in your Olympic Weightlifting technique by taking an entire afternoon to focus on the Snatch, Clean and Jerk!

Your registration in this seminar also gives you an optional FREE entry into the CrossFit South Denver Grizzly Bear Olympic Weightlifting Classic on May 18, 2013! Registration is available HERE!

WOD Friday, 5/10/2013

steve — Fri, 10 May 2013 02:00:41 +0000

Air Force

All movements with same bar weight (95#/65#)
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

EMOM 4 Burpees (Burpees start at end of 1st minute, i.e. you don’t do 4 burpees when the clock starts)

25 Minute Cap

If you do not complete the whole workout, your score is the amount of barbell reps completed in 25 minutes

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

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

ANNOUNCEMENT:

Your registration in this seminar also gives you an optional FREE entry into the CrossFit South Denver Grizzly Bear Olympic Weightlifting Classic on May 18, 2013! Registration is available HERE!