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...Read More
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 WheelsRead More
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...Read More
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...Read More
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...Read More
Great foundations class! Good work guys. SS:5×5 Behind the Neck Snatch Grip Push Press-Medium Intensity WOD: “Tabata This” (From CrossFit.com) Tabata Row Rest 1 Minute Tabata Squat Rest 1 Minute Tabata Pull up Rest 1 Minute Tabata Push up Rest 1 Minute Tabata Sit up *Each Tabata is the classic 8 Round versionRead More
SS:15 Minutes to Establish a 2RM Wide Stance Box Squat *Take a Slightly wider Stance then usual and sit to a box as close to parallel as possible. Relax hips and legs on top of box (keeping core tight throughout movement) and fire off the box explosively, returning to standing as fast as possible ...Read More