CrossFit Loveland

The Aftermath!

WOD
After strength
5 rounds of
row/run/ride 250
10 x thrusters
10 x pull ups (advanced folks do dead hang chins)
row/run/or ride 250
rest 1 minute

Getting ready

Even if you don't think you can do this, try the open.  Just competing at the beginning level is fun and can show you some strengths and weaknesses. 

WOD
3 Rounds for time of
7 Muscle ups or jumping muscle ups
21 db thrusters

Eating on the go? Try this quick and easy salad.

 

WOD
After your de-load strength do the push press, concentric hold, kb swing combo.  want to know what this is???? come in and see.  Then
row 500 meters
30 x thrusters at Fran weight or heavier
airdyne 2 minutes fast.

Happy New Year!

Cheryl getting warmed up.

This weeks strength is a De Load Week
After strength perform 15:00 AMRAP IN TEAMS OF 2
P1 12 x kb swings
       9 x Goblet squat
        6 x push ups
p 2 rests
OR
 3 X 225# DEADLIFT
 6 x push ups
9 x box jumps

Check out this video on why flexiblity is BAD http://youtu.be/IqG5KCDioHI

How bad can 30 seconds be????

WOD

Five Rounds, As Many Reps as Possible:

:30 Strict pull-up
:30 Rest
:30 Strict handstand push-ups
:30 Rest
:30 GHD sit-ups
:30 Rest
:30 Squats
:30 Rest

 

Play together = Stay together

Mike and Missy enjoy working out together!
WOD
5-3-1 AT 75%,85%, and 95% of your strength
then 16-12-8-4 of
1 arm heavy db thruster(each arm)
pull ups (L- if possible)
for time

Get rid of the Holiday Slug........

WOD (done after strength)
Complete 10 Rounds for time
1 Clean and Jerk (As heavy as you can safely and correctly perform)
5 pull ups (dead hang)
10 push ups
15 air squats

 

 

Merry Christmas!

 

WOD

WOD: 12 days of christmas

• 1st Day = 1 x Burpee
• 2nd Day = 2 x push-ups
• 3rd Day = 3 x air squats
• 4th Day = 4 x sit-ups
• 5th Day = 5 x dumbbell swings, 45/35
• 6th Day = 6 x back squats, 95/65
• 7th Day = 7 x push press, 95/65
• 8th Day = 8 x hang cleans, 95/65
• 9th Day = 9 x bent-over rows, 95/65
• 10th Day = 10 x deadlifts, 95/65
• 11th Day = 11 x box jumps (24”/18”)
• 12th Day = 12 x burpee pull-ups

 

 

Don't Forget Christmas Eve Wrokout 9:30 AM

WOD
After Strength
6-way BB Complex:
6x Deadlift +
6x Bent Row +
6x Clean +
6x Front Squat +
6x Push Press +
6x Back Squat +
6x Push-up (Strict)
Three sets @ 75-115# MEN; You can't set the bar down until you get to the push ups

No Monday Dec 26th AM classes, We will have Satuday 9:30 am this week.

Karli works on her handstand push ups.

TUESDAY

• Perform 1 power clean every 30 seconds for 10 minutes (as heavy as possible) then rest 5 minand perform
• As many rounds as possible in ten minutees of 5 burpees/5 pull-ups