by jboaz | Nov 18, 2013 | WOD Archive
WOD: For Time, 2 Rounds 30 Double Unders 30 Wall Balls (14/20) 30 Jumping Pullups 30 Strict Press (35/45) 30 KB Swings (16/24) 30 Double Unders Warm Up: 30 Double Unders 3×10 Russian Twists 30 Double Unders Team Stretch WOD Specific Warm Up: 3×5 Wall Balls, Jumping Pullups, Strict Press, KB Swings Sean 12:31 (mod) Lili 10:52 (mod) Roberto 7:51 (mod) Big Country 21:03 Bo 21:07 Alec 23:41 Caileigh 19:26 Ben 20:10 Brooks 13:39 Allen 15:37 Hollywood 19:51 Nicole 25:06 Javi 21:21 Mike Smith 17:32 Skills: For Time, 4 Rounds-5 Power Snatch, 5 Ring Dips, 5 Ball Slams Tony 4:24 (65/20) Brooke 5:49...
by rmartinez | Nov 18, 2013 | WOD Archive
Starting Monday, November 18, the 6 a.m. class will be by appointment only. Please contact Roberto at 720-231-7834 the night before if you are planning to attend the 6 a.m. class. Thank you!!!
by jboaz | Nov 17, 2013 | WOD Archive
WOD: “Isabel” For Time 30 Power Snatches (95/135) Warm Up: 400 M Run 3×20 V-ups 400 M Run Team Stretch WOD Specific Warm Up: 5×5 Snatches, start light and work up to workout weight Times: Nicole 5:01 (55) Caileigh 4:51 (75) Bo 4:58 (85) MCC 3:09 (55) Javi 3:46 (65) Brooks 2:00 (85) Hollywood 5:46 (95) Roberto 7:06 (115) AG 7:17 (135) Skills: Mike D KK Ricky Dan Tony Brooke Liz David...
by jboaz | Nov 15, 2013 | WOD Archive
WOD: 4 Rounds-1 minute of work, 30 second rest Jumping Squats Ring Push ups Ball Slams Box Jumps Scoring-Your score will be the total reps at the end of the 4 rounds. Warm Up: 30 Double Unders Pistol instructional-10 each leg 30 Double Unders WOD Specific Warm UP 5×5 Jumping Squats, Ring Push Ups, Ball Slams, Box Jumps Scores: Brooks 374 AG 328 Caileigh 287 Big Country 305 Bo 385 Javi 269 MCC 358 Roberto...
by rmartinez | Nov 14, 2013 | WOD Archive
AMRAP in 9 minutes of: 5 Overhead Squats, (75/115) 10 Toes to Bar Warm up: 400 meter run 30 walking lunges, total 400 meter run WOD Specific Warm up: 5×5 Overhead Squat Pull up warm up Times: Roberto 5+12 AG 6+1 (75) Big Country 5 (75) Caileigh 7+10 (55) Liz 8+5 (40) Christine 9+13 (20)...
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