Friday (2017APR07)

by | Apr 6, 2017 | WOD

Gymnastics: 10x EMOM (Alternating): 5x3 Tempo Ring Dips (33X3) 30sAMRAP L-Sit Hold   WOD: 8 Rounds: 1AMRAP: 5x Deadlift (135/95#) 5x Jerks (135/95#) 1 Minute Rest   Weightlifting:  Snatch @80% (5x1) Clean & Jerk @80% (5x1) Hang Clean High Pull @70% (3x3)...

CrossFit Conjugate Methods Course at CFWT!

by | Apr 6, 2017 | WOD

CrossFit Specialty Course: Conjugate Methods Englewood, CO, May 13 – May 14, 2017 Register Here: https://crossfit.regfox.com/cmenglewoodmay2017 Course Description This course is for the athlete and trainer interested in learning the methods used by Louie Simmons...

Thursday (2017APR06)

by | Apr 5, 2017 | WOD

Strength: 10xEMOM (Alternating): 5x3 Deadlifts (Building) 5x5 Banded Bent-Over Rows (2sPause @ Top)   WOD: “Mary” 20AMRAP: 5xHandstand Push Ups 10x Pistols 15x Pull Ups   Weightlifting:  Cheesecake Recovery...

Wednesday (2017APR05)

by | Apr 4, 2017 | WOD

Weightlifting: 7x (1+1+1+1) Power Clean + Hang Squat Clean + Push Jerk + Split Jerk Start light & build to a heavy complex   WOD: 4 Rounds: 400M Run 10x Stone-to-Shoulder (95/70#) 4x Rope Climbs   Weightlifting: Power Snatch: Heavy Single Power Clean...

Tuesday (2017APR04)

by | Apr 3, 2017 | WOD

Gymnastics: 10xEMOM (Alternating): 10x Shoulder Taps (Free-Standing or Nose-&-Toes) 5x Tempo Pull Ups (31X3)   WOD:  6 Rounds: 12x Ring Push Ups 12x Front Squats (155/105#) Take the bar from the ground.   Core Stability: 3 Rounds: 10x Barbell Roll Outs...