9.1.14 WOD
Goals 4×60 meter sprint, rest 2 minutes between efforts. Glory 5 RFT of: 5 HSPU, 5 DL (start at body weight, then go up 20# each round) Grind Ab Crusher
August 2014
8.29.14 WOD
“Goals” Extended Clean & Jerk Warm Up “Glory” “Grindy” 3 Rounds for time of: 10 Clean & Jerks (135/95) 5 Rounds …
8.28.14 WOD
“Goals” Muscle Up Skill Work “Glory” For Time: Row 500m 25 HSPU Row 400m 20 HSPU Row 300m 15 HSPU Row 200m 10 HSPU Row 100m 5 HSPU “Grind” 2 Minutes Max Effort with Partner KB Swings KB Clean & Jerks KB Snatch
8.27.14 WOD
“Goals” Box Jump Warm Ups “Glory” 12 Minute AMRAP of: 8 Push Press (115/75) 12 Box Jumps (24/20) “Grind” Team Push Ups Check out the attached video by Colorado’s own Matt Chan to learn some tips on doing box jumps efficiently. [youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=lE_z2wvC4oI[/youtube]
8.26.14 WOD
“Goals” Handstand Walk Skill Work “Glory” Front Squat 1-10-1-20-1-30 “Grind” 800 meter Run for time (because I know your legs will feel GREAT!) Wonder why we Front Squat? It’s not just because it builds character, but it will improve our Clean amazingly. Here is a clip from “Starting Strength” where Coach Mark Rippetoe talks about …
8.25.14 WOD
“Goals” 5×100 meter Strides “Glory”: “Helen” – 3 Rounds for time of: 400 m Run 21 Kettlebell Swings (1.5/1) 12 Pull Ups “Grind” Tabata set of each: AbMat Sit Up Push Up This one is a great stretch for everyone to prepare for all of the pull ups you will be doing in Helen today. …
8.24.14 HERO
“Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Here is a simple tip from Josh Everett and Coach B on how to improve your Clean. “Feel the Steel”. [youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=7A-QEbSMhJs[/youtube]
8.23.14 WOD
August 29th – FIT Park Meadows Social Night – 6PM at Pisco Sour in Lone Tree. Come hang out with your fellow members and the staff. It’s a great chance to buy your favorite coach or owner a drink! “Triple 3” For time: Row 3,000 meters 300 double-unders Run 3 miles Yes, this is an …
8.22.14 WOD
Don’t forget tonight is the 3rd Round of the Friday Night Fights, starting at 6 PM! If you are interested in participating, email Nathan! Also, this Saturday, if you are looking for something fun to do for a GREAT cause, hop in the Q Man Classic 5k – FIT Park Meadows is proud to support this …
8.21.14 WOD
“Goals” Split Jerk 7×2 “Glory” For time: 100 KB Swings (2/1.5) ***EVERY TIME YOU SET THE KETTLEBELL DOWN, YOU MUST COMPLETE 7 BURPEES!!! “Grind” Partner Ball Twist x 40 each You might as well accept it. CrossFit includes Burpees. They suck, but they are character building, so we might as well embrace them. Check this …
