November 15, 2019 WOD
CrossFit Quintuple Total Back squat, 5 rep Shoulder press, 5 rep Deadlift, 5 rep Compare to June 3, 2019
Author: Clayton
November 14, 2019 ACFT Prep & Strength
5 rounds for time: ACFT Sprint, Drag, Carry (SDC) event 50m. sprint 50m. backwards sled drag @90lb. 50m. lateral shuttle 50m. farmers carry @x2 40lb. kettlebells 50m. sprint Rest 3 minutes between rounds. each 50m. distance is performed in 25m. Read More …
November 13, 2019 WOD
“Cindy” 20 minute AMRAP: 5 pull-ups 10 push-ups 15 air squats or “Mary” 20 minute AMRAP: 5 handstand push-ups 10 single-leg squats, alternating 15 pull-ups
November 12, 2019 WOD
Grace 30 clean and jerks for time OR Isabel 30 snatches for time Men: 135 lb. Women: 95 lb.
November 11, 2019 WOD
With a partner “Armistice” 19 minute AMRAP 11 reverse lunges @50/35lb dumbbells 11 partner airballs over rig 11 synchronized dumbbell snatch @50/35 3 minute rest 18 minute AMRAP 11 dumbbell burpees @50/35 11 medball sit-ups 11 synchronized dumbbell s2oh
Mandatory Shut Down
Due to the threat of the coronavirus pandemic, and in an attempt to quell the spread of the virus, the State of Colorado is mandating all gyms cease operations until April 17th, 2020. Please feel free to email us with Read More …
November 9, 2019 Hero WOD & Strength
Capoot For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of Read More …
November 8, 2019 WOD
20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min.
November 7, 2019 ACFT Prep & Strength
Strength: Sumo deadlift: 40% x 5, 50% x 3, 60% x 5, rest 2 mins Press: build to a heavy single for the day Then, go down to 80% and perform 2 Sets to failure. Rest as needed between Read More …
November 6, 2019 WOD
5 rounds for time of: 1-minute handstand hold 21 toes-to-bars Retest from March 4, 2019