Items filtered by date: January 2015

Thursday, 26 February 2015 20:07

Fri Feb 27, 2015

Open 15.1

9 min AMRAP 
15 TTB
10 DL
5 Snatches
#115/75

15.1A Will immediately follow and you will have 6 mins to find a 1 rep max clean & jerk. 
This will be 2 separate scores.

Morning class @ 5am

Afternoon class: 

Doors open @ 4:30pm, 1st heat begins @ 5:45pm.

Wednesday, 25 February 2015 20:33

Thur Feb 26, 2015

No class @ 5AM

Skill Work 20:00
Kipping/ Butterfly Pull-ups

MetCon

4:00 AMRAP
7-Box Jump 24/20
7- Sit-ups
Rest 4:00
4:00 AMRAP
7_ Burpee Box Jumps 24/20
7- Sit-ups
Rest 4:00
7- Box Jump overs
7- Push-ups

Tuesday, 24 February 2015 18:00

Wed Feb 25, 2015

Open Gym 4:00-6:00 pm

Monday, 23 February 2015 18:00

Tue Feb 24, 2015

Shoulder press, 10 reps

Overhead squat, 15 reps

Push press, 20 reps

Front squat, 25 reps

Push jerk, 30 reps

Back squat, 35 reps

115/75

Sunday, 22 February 2015 18:00

Mon Feb 23, 2015

5:00 EMOM

:30 max Reps TTB/ :30 Rest

Rest 5:00

Partner Wod

200 KBS 60/35

EMOM (1) partner does 3 HSPU

Friday, 20 February 2015 18:00

Sat Feb 21, 2015

Partner 2014 regional event 6

Reps must be split evenly

50 cal row

50 box jump overs

50 deadlifts 185/125

50 wall balls

50 ring dips

50 wall balls

50 deadlifts

50 box jump overs

50 cal row

Monday, 16 February 2015 18:00

Wed Feb 18, 2015

Wod @ 5am on Wed

Back squat 5x5 

8 min AMRAP

5 parallette pushups

5 box jumps 30/24

Rest 4 mins

10-9…1 wall balls

1-2…10 situps

Open Gym 4-6pm

Sunday, 15 February 2015 18:00

Mon Feb 16, 2015

10 min EMOM

1 heavy squat clean AHAP 

 

3 rounds

10 hang clean and jerk 155/105

15 dips

20 kbs 60/35

Friday, 13 February 2015 18:00

Sat Feb 14, 2015

- “Valentine’s Day WOD”

 Part 1“THE BREAKUP” With a running clock BOTH partners simultaneously complete: 1st minute: 1 Push Press (115# / 75#) 1 Burpee 2nd Minute: 2 Push Presses (115# / 75#) 2 Burpees Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails. Post Score in Points:

REST EXACTLY 10 MINUTES

PART 2: “THE MAKEUP” Part A: 6 Rounds for Time: 5 Power Cleans (135# / 85#) 10 Pull-ups 200m Row Partners will alternate rounds - See more at: http://crossfitlittleton.net/2012/02/13/valentines-day-wod-2142012/#sthash.KHxgwQHW.dpuf

Thursday, 12 February 2015 18:00

Fri Feb 13, 2015

Strength:

20 min work to heavy single on DL

MetCon:

 7 Min Amrap

 30 Double Unders/ 15 Sit-ups/ 3 Snatch 135/85

 Post WOD Mobility: 10 Min- Hit your trouble Spots.  

No classes Fri afternoon.

Wednesday, 11 February 2015 18:00

Thur Feb 12, 2015

Muscle Up Practice 20 min

MetCon:

3 rds- 1 round DT- (12 DL 9 HPC 6 STOH)    155/105

1 Round Cindy- (5 Pull-ups 10 Pushups 15 Air Squat)

Buyout: 2 Min max Burpee

Tuesday, 10 February 2015 18:00

Wed Feb 11, 2015

Open Gym

4:00-6:00 pm

Reminder: There will be no afternoon

class Fri Feb 13, 2015.

Monday, 09 February 2015 18:00

Tue Feb 10, 2015

20 Min Front Rack Walking Lunge 40 Ft x 5 (challenge yourself)

Wod: CrossFit Baseline

         Row 500, 40 Squat, 30 Sit ups, 20 Pushups, 10 Pull ups 

         Rest 5min and Repeat (Try to keep time within 10 Seconds)

         Buyout: 50 Wallballs every time you STOP Add 5 Wallballs…max 75

Saturday, 07 February 2015 18:00

Mon Feb 9, 2015

   2014 Open Monster Mash (Go Hard and Hold On!!!!)

                                                ALL AMRAP’s

                   4 Min 75/55 Snatch 15 Reps & 30 Dbl Unders

                                Rest 5

                   4 Min 95/65 OHS 10 Reps & 10 CTB Pull-ups

                                Rest 5

                   4 Min 185/135 DL 10 Reps & 10 Box Jumps 24/20

                             Rest 5

                   4 Min 15/12 Calorie Row & 10 TTB

                               Rest 5

                   4 Min 95/65 Thruster 10 Reps & 10 Burpee Over Bar

Saturday, 07 February 2015 18:00

Mon Feb 9, 2015

   2014 Open Monster Mash (Go Hard and Hold On!!!!)

                                                ALL AMRAP’s

                   4 Min 75/55 Snatch 15 Reps & 30 Dbl Unders

                                Rest 5

                   4 Min 95/65 OHS 10 Reps & 10 CTB Pull-ups

                                Rest 5

                   4 Min 185/135 DL 10 Reps & 10 Box Jumps 24/20

                             Rest 5

                   4 Min 15/12 Calorie Row & 10 TTB

                               Rest 5

                   4 Min 95/65 Thruster 10 Reps & 10 Burpee Over Bar

Friday, 06 February 2015 18:00

Set Feb 7, 2015

21-15-9   Deadlift  225/135 (scale 55% of 1RM)

Partner  Handstand Hold

15-12-9   Deadlift 275/175  (scale 70% of 1 RM)

Partner Handstand Hold

12-9-6   Deadlift  315/205  ( scale 80% of 1 RM)

Partner Handstand Hold

Thursday, 05 February 2015 18:00

Fri Feb 6, 2015

7Rds

3:00 AMRAP

 

5 Hang Power Snatch 135/85

30 Double Unders

Row for calories

3:00 Rest

Wednesday, 04 February 2015 18:00

Thur Feb 5, 2015

EMOM  (Every Minute On the Minute)

10 Rds  (30min)

Min 1:  12 Thusters  75/45

Min 2:  12 KB Swings 60/35

Min 3:  12 Burpees

Monday, 02 February 2015 18:00

Tue Feb 3, 2015

12min AMRAP

15 Box Jumps  24/20

12 STOH  115/75

9 Toes to Bar

-Rest 5-10min-

Back Squat

10-10-10   Body weight + 10%

5-5-5   70% of 1RM

Saturday, 31 January 2015 18:00

Mon Feb 2, 2015

15 min—Practice Cleans&Jerk. Work up to about 75% of 1RM

 

10 min Emom

Men- 200m Row Sprint

Women-150m Row Sprint

Rest 2 min

10 min EMOM

5 Squat Cleans  155/105 (T&G)

Rest 2 min

10 min EMOM

Men- 10 HR Push Ups

Women- 7 HR Push Ups

Hours of Operation

Mon: Regular Class @ 5:00am, 4:30pm, 6:00pm
Tues: Regular Class @ 5:00am, 4:30pm, 6:00pm
Wed: Open Gym @ 5:00-6:30am
Thur: Regular Class @ 5:00am, 4:30pm, 6:00pm
Fri: Regular Class @ 5:00am, 4:30pm
Sat: Regular Class @ 7:00am
Sun: No Class