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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...
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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
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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...
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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...
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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...
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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...
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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
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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...
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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 version
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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  ...
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