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WOD 07/11/2016

7/10/2016

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Happy Birthday, Abed, Jonathan & Ivy!
7 Minute AMRAP
10 Kettle Bell Swings 70/53lbs
30 Double Unders

Rest 3 Minutes

7 Minute AMRAP
10 Chest to Bar Pull-ups
30 Double Unders
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WOD 05/25/2016

5/24/2016

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3 Rounds for time of:
400m Run
50 Abmat Sit-ups (anchored feet)
30 1-Arm Russian Swings 70/53lbs (alternating arms)
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WOD 03/14/2016

3/13/2016

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Happy Birthday, Brady & Heidi!
12 Minute AMRAP
12 Wall Ball 20/14lbs 10/9'
18 Kettle Bell Swings 53/35lbs
24 Double Unders

Why I CrossFit......
CrossFit gives me the opportunity to go and do whatever life presents.  It could be riding my mountain bike locally with friends or in Colorado racing down the slopes.  The scariest thing in the world to me is to look back and think I just existed.  I want to be alive while I am living.....

Coach B.

"To live is the rarest thing in the world.  Most people just exist."  Oscar Wilde
" I don't care how old I live; I just want to be LIVING while I am living!"  Jack Lalanne

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WOD 01/26/2016

1/25/2016

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Happy Birthday, Allison!
For time:
1000m Row
50 Shoulder to Overhead 115/75lbs
30 Kettle Bell Swings 70/53lbs
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WOD 01/06/2015

1/5/2016

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18 Minute AMRAP
9 Knees to Elbow
12 Box Jumps 24/20"
15 Kettle Bell Swings 53/35lbs

"There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport."  Greg Glassman - Founder & CEO of CrossFit.com
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WOD 11/25/2015

11/24/2015

 
Happy Birthday, Alexia!
6 Rounds for time of:
Run 200m
15 Kettle Bell Swings 70/53lbs
10 Pull-ups
Rest 30 seconds after each round.

WOD 11/04/2015

11/4/2015

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Baseline WOD
For time:
1000m Row
50 Wall Ball 20/14lbs 10/9'
40 Kettle Bell Swings 53/35lbs
30 Burpees

Reminder, we are having a dinner at the box Friday night.  Come and celebrate the end of the challenge with food from Fit City Foods.  Sign up at the gym on the whiteboard.
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WOD 10/02/2015

10/1/2015

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Baseline WOD
For time:
1000m Row
50 Wall Ball 20/14lbs 10/9'
40 Kettle Bell Swings 53/35lbs
30 Burpees
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WOD 09/01/2015

8/31/2015

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18 Minute AMRAP
12 Kettle Bell Swings 53/35lbs
15 Medball Cleans 20/14lbs
30 Double Unders
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WOD 07/17/2015

7/16/2015

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For time:
21-15-9
Burpees
Kettle Bell Swings 2/1.5pood

This one should be a fast one.  We will have time in class after the wod to work on your in the gym goal.
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