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Workout 1/27/2015

Posted 01/26/15 by | 0


SS1: 2×8 Front Rack Lunges (In place or walking)(Total) 95/65

WOD: Im Sorry “For Time”
21 Thrusters 95/65
1 Rope Climb ADV: 2 Muscle Ups
18 SDHP 95/65
1 Rope Climb ADV: 2 Muscle Ups
15 Hang Power Snatch
1 Rope Climb ADV: 2 Muscle Ups
12 Strict Press 95/65
1 Rope Climb ADV: 2 Muscle Ups
9 OHS 95/65
1 Rope Climb ADV: 2 Muscle Ups
6 1 Legged Deadlifts (Alternating) 95/65
1 Rope Climb ADV: 2 Muscle Ups
3 Behind the Neck Strict Press 95/65

SS2: 2×10 Lunges (Bar on Back) (Total) 95/65 

Workout 1/26/2015

Posted 01/25/15 by | 0


SS1: 4×10 1 Armed Dumbbell Strict Press. (Each side.) 
*No weight guidelines for Dumbbells, athletes can go as heavy or as light as they wish as long as good form is used.

“COMPWOD”: “3 Rounds For Time”
15 Hang Power Clean 135/95
15 Burpees

Conditioning:Row 2000 Meters at an easy pace. Athletes may choose to do an easy 1 mile jog instead if they wish.

*If athlete has extra time or has to wait for a rower they may work on any skill they choose. Ex: Double Unders, Pull Ups, Muscle Ups, Olympic lift or PR attempt on any lift (just not made up lifts please)

Workout 1/23/2015

Posted 01/22/15 by | 0


SS: 5×5 Pendlay Row- Fast and Heavy

WOD: “5 RFT”
9 KB Thrusters Right Hand 55/35
15 Push Ups
9 KB Thrusters Left Hand 55/35

Core: 30 Evil Wheels

Workout 1/22/2015

Posted 01/21/15 by | 0


SS: 1×5, 1×4, 1×3, 1×2, 2×1 Overhead Squat- Increase weight each set

WOD: “30 Minute AMRAP”
30 Burpee Step ups 20″ for all
40 OHS 45/35
50 Double Unders

*This is a LONG WOD. Make sure athletes approach it as a “training 10K” rather than a “1 Mile Run for PR”. This means athletes should move slow and deliberately, trying to move steadily through the work without ever coming close to a redline, or stopping to rest for several minutes. Continuous, Low intensity effort.


Posted 01/21/15 by | 0

From one of our outstanding, awesome, cool, diesel members.



Another group I am involved with is doing a bra drive and fundraiser for freethegirls.org.  We are collecting new or gently used bras, sports bras, nursing bras, or camisoles for donation.

Free The Girls is a non-profit organization providing job opportunities to women rescued from sex trafficking. They allow those who were once being held as slaves to being able to earn a living selling second-hand clothing while they go back to school.  Bras are sought after items. Some of the girls in the program are making 5x the minimum wage in their community by selling bras.

How can you help? Women (or men who have women in your lives) look through your drawers and find those bras you are no longer wearing, bring them to your next CrossFit WOD before February 9th and deposit them in the bag labeled Free The Girls and they will be forwarded to this organization for distribution.

Thank you! Carolyn

Workout 1/21/2015

Posted 01/20/15 by | 0


SS: Outlaw Snatch Test:
5 Minute EMOM
2 Squat Snatch @ 80%
-Then- (No break)
2 Minute AMRAP
Squat Snatch @ 80%
*Score is Total SUCCESSFUL reps for the EMOM and AMRAP combined.
*Only 2 attempts allowed during EMOM.

WOD: “3 RFT”
2 Rope Climbs
15 Pull Ups
10 Front Squats 95/65
15 Back Squats 95/65

*No Racks

CFL Weightlifting Meet 2015

Posted 01/20/15 by | 0

Greetings Weightlifters!

CrossFit Longmont will be hosting our second annual Weightlifting meet on Saturday, January 31st. This will be a “mock” meet intended to give athletes a feel of how a weightlifting meet is run. We encourage athletes of all skill levels to come learn about the sport of weightlifting, and cheer on fellow athletes as we run each individual through three attempts each of the Snatch and the Clean and Jerk. Each individual will be judged on complete lockout of the movement, which we will demonstrate prior to the start of the event. Feel free to come to our open gym at 9:00am to practice the movements and get some help from the coaching staff!

Lift Heavy and save the date! See you all on the 31st!



Zach 2


Workout 1/20/2015

Posted 01/19/15 by | 0


SS: 8 Round Tabata Shoulder Touches ADV: Freestanding Shoulder touches, (No wall support)

WOD: “12 Minute AMRAP”
10 Goblet Squats 55/35
10 Kettlebell Snatch (Total & Alternating)
10 Turkish Get Ups (Total & Alternating)

SS2: 1xME Strict Press 95/65

Workout 1/19/2015

Posted 01/18/15 by | 0


SS: 8 Minute alternating EMOM
Even: 1x 3-Position Power Snatch (Floor, Knee, Pow. Pos.)+ 5 Wallballs

Odd: 1x 3-Position Power Clean (Floor, Knee, Pow. Pos.)+1 Push Jerk+ 5 Wallballs

*Use the same weight you will use for WOD.

WOD: “For Time”
15 Snatches 135/95
100 Wallballs 20/14
15 Clean and Jerks 135/95

* All Snatches and C&J’s are from the floor but can be executed as either a power or full version of lift depending on athletes preference. Whether or not you choose to scale the weight for your Olympic lifts should be the same.

Core: 100 Russian twist w/plate, 50 Good Morning with empty Barbell