Elite Fitness
for Everyone

  • 200+ Classes a Month
  • Full Access Membership
  • Barbell Club (Olympic Lifting)
  • Yoga
  • Crossfit Kids
What is Crossfit? How do I get started? Join Now!
CrossFit Longmont on Facebook to get 10% off your next CFL Purchase.

Workout 3/30/2015

Posted 03/29/15 by | 0

image

Prep Work: 10 Minute Alternating EMOM
Even: Row 7 Calories -All out effort-
Odd: 7 Thrusters 95/65

WOD: “Open WOD 15.5″ For Time:
27 Calorie Row
27 Thrusters 95/65
21 Calorie Row
21 Thrusters 95/65
15 Calorie Row
15 Thrusters 95/65
9 Calorie Row
9 Thrusters 95/65

******If Time Allows******
SS: Establish a 1RM Thruster


Workout 3/27/2015

Posted 03/26/15 by | 0

image

SS: RDL 8×3 Work to a heavy weight without sacrificing form.

WOD: 4 Rounds for Working Time & Total Pull ups:
200 Yard Sprint
20 Wallballs 20/24
ME Pullups ADV:C2B
Rest 2:00 Minutes Each round

*Sprint should be an all out effort, the idea is to see how many pullups we can do after elevating the heart rate. 2 Scores for This WOD, Total Working Time (Total Time- 6:00 (Rest time)) and Total Pull Ups

SS2: Good Morning 3×8 @ a moderate intensity


Workout 3/26/2015

Posted 03/26/15 by | 1

image

SS: Push Press 1×5@50%, 1×5@60%, 1×3@70%, 6×3@70%

WOD: “20 Minute Alternating EMOM”
Even: 3 Squat Snatch 135/95 ADV: Bodyweight
Odd: 10 Pistols

Endurance WOD
Warm up:W/Class

SS: 10 Minutes to Establish a 1RM Push Press

WOD: “30 Minute AMRAP”
150 Meter Sprint
1 DB Snatch Each Arm
150 Meter Sprint Back
1 Pistol Each Leg
150 Meter Sprint
2 DB Snatch Each Arm
150 Meter Sprint Back
2 Pistols Each Leg
Etc.

*Do Pistols by the Stop Sign, DB Snatch by the Fire Hydrant, the distance between these two landmarks is our “150 Meter mark”. Each Round increases by 1 Rep EACH SIDE


Workout 3/25/2015

Posted 03/24/15 by | 0

image

SS: 12 Minutes to Establish a 1RM of the Complex:
1 Hang Power Snatch+1 Snatch Balance+ 1 OHS

WOD: “For Time”
100 Double Unders
21-15-9
Deadlift 225/155 ADV: 275/175
Box Jump 24/20 ADV: 30/24
100 KBS 55/35

*This is a 21-15-9 WOD with a Buy in of 100 Double Unders and a cash out of 100 KBS.


Workout 3/24/2015

Posted 03/23/15 by | 0

image

SS: Back Squat 1×5@50%, 1×5@70%, 1×3@70%, 6×3@80%

WOD: “Nancy” 5RFT
400 Meter Run
15 OHS 95/65

Core: 8 Round Tabata Hollow Rocks

Endurance WOD
Warm up: W/Class

SS: 3xME Bodyweight Back Squats with a limit of 20 Reps each set,

WOD: “Long & Light Nancy” 30 Minute AMRAP
500 Meter Run
15 OHS 75/45


Workout 3/23/2015

Posted 03/22/15 by | 0

image

SS: 5 Minute EMOM:
3 Power Cleans RX:185/125 Scaled: 115/75 ADV: Start at 155/95 Add ten each minute for a final weight (195/135)

3 HSPU RX: HSPU ADV: Deficit HSPU Scaled: Push Press 115/75

WOD: “Open WOD 15.4”
8 Minute AMRAP:
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans 185/125
9 HSPU
3 Cleans 185/125
12 HSPU
6 Cleans 185/125
15 HSPU
6 Cleans 185/125
18 HSPU
6 Cleans 185/125
21 HSPU
9 Cleans 185/125
ETC. adding 3 reps to the HSPU every round, and 3 reps to the Clean every 3 rounds

Actual Scaled Version: If an Athlete is doing the Open and is not doing the WOD RX this is the version they must follow to enter a valid scaled score (unless it is a masters athlete):

“8 Minute AMRAP”
10 Push Press 95/65
10 Clean 115/75

If An Athlete is Scaling the WOD and is not signed up for the Open they can use a version of the Push Press/ Clean WOD with a Single weight on their BB for Both movements OR if they want to do HSPU’s and Scale the weight for the Cleans that is OK too. I would recommend pushing these athletes to follow the Rep Scheme in the RX version of the WOD.

Conditioning: After Recovered from Open WOD and when a Rower Becomes available 100 Calorie Row For Time. 

SS2: After Open WOD Complete 40 Pull ups AHAP. Separate sets as needed and build around the ME row as you see fit.


Workout 3/20/2015

Posted 03/19/15 by | 0

image

SS: 5×5 Pendlay Row AHAP

*Bar starts on ground every rep. The movement is initiated with a small leg drive so heavier weight should be used than one would use for a standard Bent-Over Barbell Row.

WOD: “20 Minute AMRAP”
10 Tire Flips
2 Rope Climbs
10 Ring Dips
5 Wall Walks ADV: 30′ Handstand Walk

SS2: 5×10 Elevevated Foot Ring Row ADV: 5×5 Weighted Pullup


Workout 3/19/2015

Posted 03/18/15 by | 0

image

SS: 12 Minutes to Establish a 1RM Hang Power Clean. ADV: 12 Minutes to Establish a 1RM 3-Position Squat Clean (Power Position, Top of Knee, Ground)

WOD: THIS WOD IS FOR TOTAL REPS!
“5 Minute AMRAP”
10 Hang Power Cleans 135/95
10 Burpees

“4 Minute AMRAP”
20 Lateral Bar Jumps- each jump is 1 rep
10 HR-Push ups

“3 Minute AMRAP”
10 Hang Power Cleans 135/95
10 Burpees

“2 Minute AMRAP”
20 Lateral Bar Jumps
10 HR-Push ups

*No Break between AMRAPS.
*Please record TOTAL REPS for score

Endurance:
SS: No Strength Today

WOD: “Gaza” “5RFT” (45 Minute Cap)
35 KBS 55/35
30 Push ups
25 Pullups
20 Box Jumps 30″/24″
1 Mile Run


Workout 3/18/2015

Posted 03/17/15 by | 0

image

SS: Back Squat 1×5@60%, 1×3@70%, 5×2@80%

WOD: “3RFT” ADV: “4RFT!”
50 KBS 55/35
20 Burpee Box-Jump-Overs 24/20 
Rest 1 minute after each round

Core: 2 Minute ME Sit up test