WOD for 10/31

Strength/Skill: – 2 min ME Ring Dips – 2 min ME Pullups – 2 min ME Stone to Shoulder (95/70) WOD: AMRAP 15 Mins: – 3 Power Cleans (185/140) – 6 Pistols, – 9 Hand Release Pushups


WOD for 10/30

Strength/Skill: – 4×3 Snatch Grip Deadlift (100% BW) WOD: 20 Rounds for time: – 8 Back Squat (115/90) – 10 Sit ups – 12 Double Unders (36 singles) Congrats to everyone for killing Fran…and NARF yesterday! Reminder that this Sunday we will be hosting the King Kompetition at Omnia and open gym that day will … Continue reading “WOD for 10/30”


WOD for 10/28

Workout for 10/28 Strength/Skill: EMOM 10 Minutes: – 2 Power Clean (Heaviest possible) WOD: Naples 50: – 50 Double Unders – 50 Air Squats – 40 DU – 40 AS – 30 DU – 30 AS – 20 DU – 20 AS – 10 DU – 10 AS For Time: – 5 Rope Climbs – … Continue reading “WOD for 10/28”


Weekend of 10/26-27

Saturday – Free Class – 10-11am – Open Gym – 11am-1pm Sunday – Open Gym – 10am-noon. If you have time and want to go support fellow Warriors on Saturday, below are the heat times for our 5 teams competing at Mile High CrossFit 1. Whiskey & Wine – Kara M and Kevin WOD 1 … Continue reading “Weekend of 10/26-27”


WOD for 10/25

Workout for 10/25 Strength/Skill: 5 Sets of: – 3 Hang Power Snatch (70% BW) – 2 OHS – 1 Snatch Drop WOD: 21-15-9: – Box Jump (30/24) – Power Snatch (75/60) – C2B Pullup *Rest 3 Minutes* 21-15-9:  – Overhead Squat (75/60) – Burpee Jump Over Box (24/20) – Pistols If you have time this weekend, … Continue reading “WOD for 10/25”


WOD for 10/24

Skill: – Freestanding Handstand Practice WOD: 4 Rounds for Time: – 400m Run – 30 Air Squats – 20 Pushups – 10 Burpee Box Jumps (24/20) *Rest 5 Minutes* 3 Rounds: – 250m Row – 15 Hang Power Cleans (115/85) – 15 Ring Dips – 15 Wall Balls (20/14)


WOD for 10/23

Strength/Skill: EMOM 12 Minutes: – 2 Squat Clean Complex (High Hang, Low Hang, Full) @ 50% of BW) WOD: For Time: 3-6-9-12-15-12-9-6-3 – Front Squat (115/75) – Push Press – Pull up


WOD for 10/22

For Time: – 60 Burpees – 50 Situps – 40 KB Swings (53/35) – 30 Pullups – 20 HSPU * Rest 5 Minutes * – 20 HSPU – 30 Pullups – 40 KB Swings – 50 AM Situps – 60 Burpees


WOD for 10/21

Strength/Skill: – 10 x 2+1+1 (2 Clean Pull + 1 Power Clean +1 Push Jerk) 3 Rounds of For Time: – 10 Thrusters (115/85) – 9 Deadlifts – 8 Squat Cleans – 7 Push Presses – 6 Hang Power Cleans – 5 Front Squats – 4 Push Jerks – 3 Hang Squat Cleans – 2 … Continue reading “WOD for 10/21”


WOD for 10/18

Skill/Strength: Death By Hang Squat Clean – 10 Minutes – 2 Hang Squat Clean (115/80) – Add 2 additional reps per minute WOD: For Time:  – 15 Overhead Squats (95/70) – 15 Chest to Bar Pullups – 15 Thrusters – 15 C2B Pull ups – 15 Front Squats – 15 C2B Pull Ups – 15 … Continue reading “WOD for 10/18”

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