Wednesday 12/1/2010

AMRAP 12 min.

5 HSPU

10 Burpees

15 Pull-ups

Post rounds to comments.

Tuesday 11/30/2010

Complete 3 rounds:

Max Rep Sit Up Med Ball Throws w/ 20 lbs: 60 seconds
Max Rep Push Ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds

Rest 1 min.

Monday 11/29/2010

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Sunday 11/28/2010

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

Post rounds to comments.

Saturday 11/27/2010

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

Post time to comments.

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The Warrior Spirit: Part 4 A Warrior's Advantage by CrossFit Again Faster,CrossFit Journal Preview - video [wmv] [mov]

Friday 11/26/2010

Run 5k

Post time to comments.

Bull and Bush Pub

4700 Cherry Creek South Drive
Denver, CO 80246

Meet at 12:00

Thursday 11/26/2010

30 Squats @ body weight
1000m Row
30 Burpees

Post weights and times to comments.

Thur, 9 and 10 class only

Friday meet at Bull and Bush at 1200

4700 Cherry Creek South Drive
Denver, CO 80246

Wednesday 11/24/2010

21-15-9-15-21 reps

Wall-balls (20/14)

2-pood Kettlebell swings

Post time to comments.

Schedule:

Thur. 9am, 10am only

Fri. 12pm Turkey Trot 5k @ Bull and Bush, no classes.

Tuesday 11/23/2010

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

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Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Monday 11/22/2010

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Sunday 11/21/2010

Back Squat 5-5-5-5-5

Post loads to comments.

Saturday 11/20/2010

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

Friday 11/19/2010

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs),Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.

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Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Thursday 11/18/2010

Tabata Sledge switch L and R

Hang power clean 1-1-1-1-1-1-1

Post reps and weight to comments.

Wednesday 11/17/2010

With a 55 pound KB and 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Post time to comments.

Tuesday 11/16/2010

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Monday 11/15/2010

Death By Tabata

Perform:

Alternating Tabata Deadlift and Burpee

Professional - 275 lbs

Collegiate/Amateur - 185 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

Sunday 11/14/2010

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Saturday 11/13/2010

Mission!

Labor Day Celebration WOD.

Army, Navy, Air Force, Marine or Coast Guard. Choose one 3-2-1 Go!

Yoga at 8am.

Friday 11/12/2010

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Austin Malleolo 10 rounds + 2 snatch, Dave Lipson 9 rounds, Karianne Dickson 8 rounds + 4 dips (65lbs).
Post rounds completed to comments.

Thursday 11/11/2010

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball),
E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB, 14lb ball).
Post time to comments.

Wednesday 11/10/2010

Back Squat 3-3-3-3-3

Post loads to comments.

Tuesday 11/9/2010

CrossFit Disco

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Clean @ 75% of body weight
Pull Ups

Post time to comments.

Monday 11/8/2010

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Sunday 11/7/2010

Complete the following in the least about of sets as possible:

50 Handstand Push Ups
100 Pull ups

*Complete 50 HSPU by coming from lockout to top of your heading touching the ground.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.

Post total sets needed to comments.

Saturday 11/7/2010

Mission!

No Yoga today.

Friday 11/5/2010

1 rep-max Snatch

Ten minute time limit, not including warm up.

Post load to comments.

Top men's scores from the 2009 CrossFit Games:
Jeff Leonard (240lbs), Jason Khalipa, Spencer Hendel and DJ Wickham (225lbs).

Top women's scores:
Tamara Holmes (145lbs), Tanya Wagner (135lbs), Kristan Clever (130lbs).

Thursday 11/4/2010

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Wednesday 11/3/2010

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Tuesday 11/2/2010

Complete as many rounds as you can in twenty minutes of:

5 Handstand push-ups
12 Pull-ups

Post rounds completed to comments.