Warm Up:

Burgener Warm Up

Samson Stretch

5 each x 2

OHS (PVC)

Sit Up

Back Extension (GHD or ABMAT)

Pull Up

Dip

Buy in:

12 Burpees

Practice Muscle Ups

WOD:

5 rounds for time:

10 Toes to Bar

10 Ball Slams 20/15

50 Double Unders

100m Run (To white trailer and back)

Cash out:

Stretch

All workouts will be scaled to your individual fitness level.

Death by Deadlift

Warm Up:

Courtesy of Catalyst Athletics

500m row, 10 each of wrist circles, shoulder circles, over & backs, upright torso rotations, bent torso rotations, bow & bend, leg swings front & back, leg swings side to side, one-legged RDL + leg swing

Burgener Warm up

Buy in:

Get 10 total band assisted handstand pushups

Deadlift Mechanics and warmup to WOD weight

WOD:

Strength

3-3-3-3-3 Deadlift

1 deadlift first minute, 2 deadlifts second minute, 3 deadlifts third minute and so on @ 60% 1rm

Cash out:

Stretch hams, back, straddle stretch w/ PVC

All workouts will be scaled to your individual fitness level.

15 Rounds of "Cindy"

Warm Up:

300m run, Burgener Warm-up, CrossFit WU x 2

Buy in:

8 Burpees. Then, Get upside down! Practice handstands.

WOD:

15 rnds for time:

5 Pull-Ups

10 Push-Ups

15 Squats

Cash out:

Stretch shoulders, pecs and hips

All workouts will be scaled to your individual fitness level.

25 minutes.

Warm Up:Dynamic warm up/Stretches

Buy in:
6 Burpees, Practice lunges & SDHP

WOD:
Adapted from CrossFit Unbroken!

25mins:
RUN 1 mile
then AMRAP in remaining time:
10 Goblet Lunges 53#/35#
15 KB SDHP 53#/ 35#
20 weighted sit ups 15#/12# ball

Cash out: Stretch

All workouts will be scaled to your individual fitness level.

OHS 3-3-3-3-3

Warm Up:
50m high knees, 50m jog back, 50m fanny wackers, 50m jog back, 50m side shuffle, 50m side shuffle back. Step over the fence, squat under the imaginary fence 6 times each leg, PVC shoulder, 10 GHD or toes to bar.

Buy in:
OHS Mechanics- show those armpits & squeeze those scaps!
Empty bar then work up to 3rm.

Strength:
OHS
3-3-3-3-3

WOD:
For reps:
1 minute Ball Cleans 20#/14#
2 minute Parallette Shoot Thrus
3 minute Knees 2 Elbows- floor

Cash out: 4 Burpees

All workouts will be scaled to your individual fitness level.

Cool Hand Luke

Warm Up:2 min Double Unders, 1 min jumping jacks. Crossfit warm up x2.

Buy in: Get inverted for total of 1minute. KB mechanics, 2 Burpees

WOD:
"Cool Hand Luke"

10 Rounds for time:

10 Burpees
10 KB 53#/35#
10 Pull ups
200m row

Cash out:

All workouts will be scaled to your individual fitness level.

Backsquat & "Karen"

Warm Up:Run 200m, Row 200m, 1x10 Hydrants, Scorpions, Iron crosses, Plow to Straddle, Crunches, Prisoner squats (hands behind head body weight squats)

Buy in:
6 box jumps
1x5 Empty Bar, 1x5 50% squat, 1x4 60% squat, 1x3 70% squat

Strength:
Backsquat
2-4-6-4-2

WOD:
"Karen"
150 Wallball for time

Cash Out:
Quad Stretches

All workouts will be scaled to your individual fitness level.

3 rounds for time

Warm Up: 200m run, Junk yard dog warm up. PVC shoulder, arm circles & rotations, 5 pullups.

Buy in: Skillwork- L-sits on Parallettes. Toes are slightly up, top of quad should be parallel to hip.
Push Press mechanics, 3x PP at wod weight.

WOD:

3 rounds for time:

10 Pull-ups
20 Box Jumps 24"/20"
10 Burpees
20 Push Press 75#/55#
200m run

Cash out:
Cool down & stretch pecs, shoulders & hips.

All workouts will be scaled to your individual fitness level.

Benchpress & Annie

Warm Up:10 air squats & hip rotations. 10x: scorpions, iron cross. 10x PVC Pass thrus, arm circles & rotations,500m row for time. 10 clapping pushups.

Buy in: handstand holds, handstand shoulder shrugs.

Strength:

Benchpress
2-4-6-4-2

WOD:

"Annie"
50-40-30-20-10
Double Unders
Sit ups



All workouts will be scaled to your individual fitness level.

For Time: DUs, Jerks, SDHPs

Warm Up:100m run to curb, 50m high knee skip, 50m fanny wackers, 200m run(to curb & back). Cossack stretches, 10 PVC pass-thrus.

Buy in: Burgener Warm up, Split Jerk skill transfers, feet, JerkBN, Jerk. Then 3x at WOD weight.
WOD:
For Time:

25 Double Unders
20 Split Jerks 135#/95#
20 KB SDHP 53#/44#
50 Double Unders
20 KB SDHP
20 Split Jerks
25 Double Unders

Sub for Double Unders is Double Under attempts! You might surprise yourself and start getting them linked together!

Cash out: 100 abmat butterfly sit ups for time

All workouts will be scaled to your individual fitness level.

250

Warm Up: 250m run, inch worms, platypus, bear crawls, crab walks. PVC shoulders.

Buy in:Get inverted for a total of 3 minutes

WOD:

250m run then
250 total of the following. You MUST do at least 5 reps of each:

Parallette Shoot Thrus
Thrusters 73#/55#
Double Unders
Toes 2 Bar
Box Jumps 24"/20"
Lunges each leg
Burpees
Goblet Squats 53#/35#
Towel Pull-ups or 5 rope climbs
Wall Ball 20#/14#

250m run

Cash out: 50 abmats for time

All workouts will be scaled to your individual fitness level.

Front Squats & Shoulder Press

Warm Up:3 min double unders, 10x scorpions, lying punts, iron crosses. Prayer squat x2. PVC shoulder.

Buy in:
PNF shoulder flex if needed.
Warmup to 3rm F Squat
then
Warm up to 3rm SP

Strength:
Front Squat
3-5-3

Shoulder Press
3-5-3

WOD:

3 Rounds:
300m run
21 KB 53/35#
12 Burpee

Cash out:

All workouts will be scaled to your individual fitness level.

"The Chief"

Warm Up: 40 wallball, 5 high jumps each side, Cossack stretch, 5 pushups.
Burgener Clean warm up (work on speed thru the middle)

Buy in: Power Clean Skills transfer empty bar: fast footwork, high hang, mid thigh, below knee, floor.
Practice 3 reps with weight for WOD.

WOD:

"The Chief"
(compare to 3/10)

Max rounds in 3 minutes of:
3 Power cleans 135#/95#
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

All workouts will be scaled to your individual fitness level.

"Grace" & Happy Birthday Debbie!

Warm Up:High knees, fanny wackers, high knee skip, 10 walking Cossack stretch, 25m sprint. Burgener "clean" warm up
PVC then BAR.

Buy in: Clean & Jerk skill transfers:
Clean: front squat- grip1-2 thumbs, Clean highhang, mid thigh, below knee, floor.
Jerk: Footwork,PPBN, PJBN, PP, PJ, JBN, Jerk.

Strength:
"Grace"
30 Clean & Jerks for time 130#/95#

WOD: Happy Birthday Debbie N!

6 Burpees
17 Wallball
55 abmat sit ups


All workouts will be scaled to your individual fitness level.

10-1

Warm Up:Around the building: 150m run,50m high skip, 5om shuffle, turn then 50m shuffle, 15 box jumps.
Burgener Warm up, Skills Transfer- PVC.
Burgener WU, Skills transfer- empty bar

Buy in: Snatch skills practice.

WOD:
10-9-8-7-6-5-4-3-2-1

Power Snatch 65#/45#
Weighted Lunge ea. leg 65#/45#
Around the Worlds (each way counts for 1 rep)

Cash out: handstand max holds.

All workouts will be scaled to your individual fitness level.

Deadlift

Warm Up:Junk Yard Dog warm up.
Burgener Warm up: 3reps each of: dip/shrug, elbows high & wide, muscle snatch, OH snatch lands to 2", 4", 6" deep, snatch drops. Skill transfers: 3x Snatch PP behind neck, Pressing balance, Heaving balance, snatch balance, high hang snatch.

Buy in:
Deadlift Warmup to 5RM
5X EMPTY BAR, 5x 50%1rm, 5x75% 1RM

Strength:
Deadlift
5-5-3-3-1

WOD:
100 ball slams for time 20#/15#

Cash out: Downward Dogs to Pigeon Pose

All workouts will be scaled to your individual fitness level.

AMRAP 20

Warm Up:100m run to curb, 50m high knee skip,50m backwards high knee skip. Burgener Warm up: 3reps each of: dip/shrug, elbows high & wide, muscle snatch, OH snatch lands to 2", 4", 6" deep, snatch drops. Skill transfers: 3x PP behind neck, OHS, Pressing balance, Heaving balance, snatch balance, high hang snatch.

Buy in: Muscle up progressions from floor x 10

WOD:
As Many Rounds As Possible in 20 min:

5 Ring Push ups
10 Push Press 75#/55#
25 Wall Ball 20#/14# to target or doesn't count.
200m run

Cash out: Max abmat situps in 5 minutes. Stretch shoulders, Pecs, hammies & quads.

All workouts will be scaled to your individual fitness level.

Triple Play

Warm Up: Inch Worms, Crab Crawl, Bear Crawl, Frog Hops, Side Plank Walk, Broad Jump

Buy in: Practice SDHP, BB Squat Jump, KB Half Getups

WOD:

21-15-9
Tuck Jumps
Barbell Rollouts
KB SDHP 53#/44#
Double Under

15-12-9
Parallette Stick Jumps
Floor Wipers
KB Goblet Squats 53#/44#
Box Jump 24"/20"

12-9-6
Burpees
BB Squat Jumps 75#/55#
KB Half-Get-Ups 35#/26#
Row for Calories

Cash out:
10 Skin the Cats


All workouts will be scaled to your individual fitness level.

Warm Up:
1x10 Cat/Cow, Down Dog to Up Dog, 5 push up to full gymnastics bridge- hold 10 sec, 1x10 Prayer squats, jumping squats, scorpions, iron crosses,cossack stretch, abmat

Buy in:
warmup Fr. Squat to 3rm

Strength:
Front Squat
3-3-2-2-1

WOD:
10 min AmREPAp:
4 min Power Clean 75/55
3 min Situp unanchored or abmat
2 min push press 75/55
1 min burpee

Score is total reps

Cash out:
10 Around the Worlds (thanks Trish!!)

"Nutts"

Warm Up:

400 m Run. Crossfit WarmupX2.

FYI*** 400 m is 1 time around building, to the white trailer & back*** No more green garbage can. Trish & I measured it today.

Buy in:

Deadlift Warmup 50%&75% WOD weight. Wall Ball x5. Box jumpX3.

WOD:

"Nutts"

10 HSPU

15 Deadlift 250/175#

25 Box Jumps 24/20"

50 Pullups

100 Wall Ball 20/14#

200 Double Unders

400 m Run with 45lb (30#) plate

Cash out:

Stretch....

All workouts will be scaled to your individual fitness level.

Clean & Jerk 5-3-1-3-5

Warm Up:

Tabata Row X4, PVc Shoulder dislocates, Bergener Warm up

Buy in:

Clean & Jerk Mechanics with warm up to 5 RM

WOD:

3 Rounds for time:

9 Barbell Squat Jumps 95/65#

12 Ring Dips

300 m run

Cash out:

Headstand/Handstand holds

All workouts will be scaled to your individual fitness level.

Hang Power Snatches

Warm Up:

3 minutes of DU's, PVC Shoulder dislocates, 10 OH Squats, 10 air squats, 10 upright rows

Buy in:

Hang Power Snatch Mechanics

WOD:

5 Rounds for time:

15 hang power snatches 95/65#

15 Pushups

200 m Run

Cash out:

Tabata Abs

All workouts will be scaled to your individual fitness level.

30 seconds, that's it!

Warm Up:

Partner: 300 m Run while other rows, PVC Shoulder dislocates, Leg swings (forward/back& side-side), walking lunges with side twist

Buy in:

Handstand Runs

3x ea. WOD exercise using bar only

WOD:

3 Rounds for time:

Max reps...

:30 Shoulder Press 95/65#

:30 Push Press

:30 Push Jerk

Keep same weight for all 3 previous exercises

:30 REST ADD 40/20#

:30 Front Squat 135/85#

:30 Back Squat

:30 Deadlift

Keep same weight for all 3 previous exercises

1:30 Rest (Lose the 40/20# to start your second round)

***WOD*** courtesy of Crossfit Verve.

Cash out:
10 Around the World's...(And yep, you can thank that gymnastic cert this past weekend for this one!)

All workouts will be scaled to your individual fitness level.

"The Seven"

Warm Up:

300 m run, PVC shoulder dislocates, inch worm with up and down dog, iron crosses, scorpion

Buy in:

Thruster/Deadlift Warm up (bar, 50% WOD wt. & so on)

WOD:

"THE SEVEN"

7 Rounds for Time:

7 HSPU

7 Thrusters 153/95#

7 Knees to Elbow

7 Deadlift 245/170#

7 Burpees

7 KB Swings 70/44#

7 Pullups

A suicide bomber killed 7 CIA officers & 1 Jordanian officer at a remote base in SE Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. 7 new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, families, and colleagues dedicated to fight against the enemy, forever in their name.

It also happens to be Nate's 31st Birthday so we felt it was appropriate to do a "Hero WOD" in honor of our local Denver firefighter, Nate! We hope you all enjoy!

Cash out:

31 Russian Twists...HAPPY BIRTHDAY NATE!!!

All workouts will be scaled to your individual fitness level.

Warm Up: Med Ball Warm up, Walking Lunge around mat, stopping ea. 2 mins to do 5 pushups, 5 dips, 5 squats

Buy in:

WOD: "Kelly"
5 Rounds for Time:
400 m Run
30 Box Jump 24/20
30 Wall Ball 20/14

Cash out:
Weighted Tabata Abs


All workouts will be scaled to your individual fitness level.

The Bear Complex

Warm Up: Quadraped movements x4, PVC,
5 Rocking Bridge or walking bridge on wall, 10 hollow rocks, 10 arch rocks.

Buy in: Barbell Complex #1, Mechanics of all lifts, 2x with light weights.

WOD:

"The Bear" (compare to 03/27/10)

7 sets of the following sequence per round. 5 rounds to get to your max. weight
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

There is no time component to this workout. Rest as needed in between rounds. The bar must not rest on the ground during a round, even to re-grip.

Cash out: Tabata Hollow Holds.

Fran

Warm Up:Run 300m, 10ea: scorpions & iron cross, CrossFit WUx2

Buy in:Thruster mechanics. Light thruster warm upx5.

WOD:
"Fran" Compare to 2/8/2010
21-15-9
Thrusters 95#/65#
Pull-ups

Cash out:
Max Plank holds.

All workouts will be scaled to your individual fitness level.

Shoulder Press

Warm Up:Max Double Unders in 3 minutes, arm circles, swings, 10 abmat situps and back extensions, handstand shoulder shrugs.

Buy in:L-sits on Parallettes and Rings
Shoulder Press Warmup to 3RM~ Approx 90% of 1RM

Strength:
Shoulder Press
3-3-5-5-3-3

WOD:
count your reps!

1min box jumps
2min abmat situps
3min KB swings 53#/35#
2min abmat situps
1min box jumps



All workouts will be scaled to your individual fitness level.

Run & Wallball

Warm Up: 300m run, 15 wallball, samson stretch, hamstring stretch, arm circles, ankle circles, hip circles.

Buy in:Turkish Get-ups

WOD:

AMRAP 20 mins.
300m Run
30 Wallball 20#/14#


Cash out: 10 ring dips.

All workouts will be scaled to your individual fitness level.

Tuesday Thrusters, Deadlifts

Warm Up:100m run, 50m low side shuffle each leg, 10x: broad jumps, scorpions, iron crosses, PVC shoulder.

Buy in:Handstands/HSPU's
Warmup to 5rm thruster
then Warm up to 3rm deadlift

Strength:
Thrusters
5-5-5-5-5

Deadlift
3-3-3

WOD:
3 Rounds:
25 Slam Balls
20 Stick jumps over Parallette
10 Warrior Burpee



All workouts will be scaled to your individual fitness level.