SS: 15 Minutes to establish a 1RM Strict Press WOD: “The Chief” 5 Rounds of: 3 Minute AMRAP: 3 Power Cleans 135/95 6 Push ups 9 Air Squats 1 Minute Rest Between each of the 5 3 Minute AMRAPs Read More
This one goes out to all you hovering around our website and not “pulling the trigger” We see you out there every week when we go over our websites’ numbers. 100 or 200 unique visitors everyday. Now, I know that all of those one or two hundred unique visitors aren’t all possible CFL (crossfit Longmont)...Read More
Warm up: 1 Leg Blaster, Squat series, coaches choice hip mobility SS: 20 Minutes to establish a 1RM Back Squat WOD: 3 Rounds *21 Minute WOD* 2 Minutes Max Effort Burpees 2 Minutes Max effort Box Jump 20″ For all 2 Minutes Max effort Front Rack Step up 95/65 ADV:115/105 Rest 1 Minute...Read More
SS1: Ring Work, 20 Skin the cats, 10 Front Levers, 10 Back lever attempts. ADV: Muscle up Practice SS2: 10 Minutes to Establish a 1RM 1 Clean Pull+ 1 Hang Squat Clean (top of knee)+1 Split Jerk Then- Squat Clean Split jerk 2×1@95% of above, 3×1@90% WOD: 15 Minute AMRAP 21 Deadlifts 155/105...Read More
SS1: Death by wall Climber Minute 1, 1 Wall Climb, Minute 2-2 wall climbs etc. until not able to complete all the work in the given time. *Just in case- A wall Climb is where the athlete starts on their stomachs with their feet by a wall, they then do a push up and...Read More
SS1: 5×5 Pendlay Row (Like a Barbell bent over row but the bar comes from the ground every rep) SS2: Back Squat based off 90%+20lbs 1×5@40%, 1×5@50%, 1×5@60% *Maintain as much bar speed as possible WOD: For Time: 50 Pull ups 50 Push ups 50 Sit ups 50 KBS 55/35 ADV: 70/55 50...Read More
SS1: 12 Minutes to establish a 1RM 3 Position Power Snatch (Ground, top of knee, high hang)*NO DROPS SS2 Strict Press based off 90%+10lbs 1×5@40%, 1×5@50%, 1×5@60% *Maintain as much bar speed as possible WOD: For Time 800 Meter Run 5 Rope Climbs 25 Burpees 25 OHS 115/75 5 Rope Climbs 800 Meter...Read More
