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Friday

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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


Thursday

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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.


Wednesday

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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.

http://crossfitelevation.com/Home/Schedule

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


Tuesday

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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.

Acc:

3 sets of

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

10-15 GH Raise


Monday

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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)


Saturday

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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.


Friday

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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!*


Thurs

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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.  


Wed

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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