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Posted 09/28/17 by | 0

For time:
50 synchronized wall-ball shots
30 cleans, 135/95
50 synchronized wall-ball shots
20 cleans, 185/135
50 synchronized wall-ball shots
10 cleans, 225/155

Men throw a 20# ball to 10′ target, Women throw a 14# to 9′ target.

Scale set at 95/65, 135/95, 155/105 — 14#/10# — 9’/9′

Time cap: 12 minutes

Acc: 3 x 10 DB Bench Pull-over


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Posted 09/27/17 by | 0

SK: In 10 min, find your max deficit strict handstand push-up.

then, 3 x MR kipping @ the same level achieved above.

Partner workout 2017 team series #4, For time:
100-cal. row, switch as needed
100 toes-to-bars, total

*only one bar and rower may be used per team, only one person may work at a time, must tap hands on transition.

*Cut workout in half if no partner is available.


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Posted 09/26/17 by | 0

ST: Back Squat 3×3 @ 80% (across)

*17 min cap.

“2017 team series workout #2”

For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches 95/65, total, sets of 15
120 double-unders, each, relay

*15 min. hard cap. May be done with or without a partner. Scaled: jumping c2b pullup, 120 single unders, hps 65/45

Thanks Coach Whitney!

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Posted 09/26/17 by | 0


If your ever in Denver’s Santa Fe art district you should “drop-in” on CrossFit Elevation.  You’ all know how I like family photo’s, this is a recent post WOD Photo of Coach Whitney Dean, CrossFit Elavation Athletes and Canines.


Also you may see me in there “Training BJJ” on the Darkhorse BJJ matts in the back room.  Come roll with me anytime…….Sarge


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Posted 09/25/17 by | 0

ST: Find a 1 rep max Bench Press.

Then, 1 Drop set: 90% x max reps.

20 min cap.


3 sets of

10 bent-over barbell row (supinated/underhand, heavy)

10-15 GH Raise


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Posted 09/24/17 by | 0

Warm-up: 400m run, 500m row, or .3 mile bike.

2 rds: 5 thrusters (bar), 5 push-ups, 5 spider lunges, 5 downward dog/chataranga

“2017 Team Series Workout #1”

9-15-21 reps for time of:
Synchronized thrusters 95/65
Synchronized bar-facing burpees

*Do with or without a partner. Partners must have chest on ground at the same time for burpees, and hit below parallel on squat at the time. Scale: 65/45

Acc: 3 x :30 Isometric Back Extension (weight on upper back if possible)


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Posted 09/22/17 by | 0

SS: Build to a heavy Power Snatch in 17 min.

30-20-10 reps for time of:

Toes to bar

Wall ball shots 20/14, 10/9′

*50 ft bear crawl after each round.


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Posted 09/21/17 by | 0

ST: Build to a heavy 2x Snatch Balance.

*Scale= overhead squat

18 minute cap.

EMOM x 8:

3 Hang squat cleans

*Building just a little bit each set. Set yourself up for success and no misses!*


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Posted 09/20/17 by | 0

ST: Build to a max Push Press in 16 min.

For Time:

25 Deadlifts 225/155

–5 Rope climbs

20 Deadlifts

–4 Rope climbs

15 Deadlifts

–3 Rope climbs

10 Deadlifts

–2 Rope climbs

5 Deadlifts

–1 Rope climbs

21 min cap.  


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Posted 09/19/17 by | 0

SK: 10 min handstand walk practice.

2 rounds for time:

90 double-unders

15 box jumps 30/24

30 push-ups

12 min cap.

Mob: Pretzel, Figure-4 on the wall, hamstring pull