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Workout 7/30/14

SS: work up to 70% of strict press, 3×1 perfect singles @70%

SS2:3 Max effort sets of ring dips

WOD: For time: 30 OHS 95/65 adv:115/75 30 Bar Facing Burpees 30 Front squats 95/65 adv: 115/75 30 Lateral Bar Burpees 30 Back Squats 95/65 adv: 115/75 30 Burpees

*notice each set of burpees is a different style

Core: 3 max effort T2B


Workout 7/29/14

SS1: snatch (squat) up to 70%, 3×1 perfect [email protected]%

SS2: 2 minute sit up test

WOD: For time:

50 jumping squats w/BB 45/35
30 KBS 55/35 ADV: 70/55
30 burpees
100 Double unders
30 burpees
30 KBS 55/35 ADV:70/55
50 jumping squats 45/35


Workout 7/28/14

SS1: Deadlift up to 70% 3×1 perfect singles @70%

SS2: 3 max effort pull ups

WOD: “5 RFT” 10 deadlifts 225/155 20 wallballs 20/14

Core:150 weighted sit ups with plate


Workout 7/24/14

SS: 12 Minutes to establish a 1RM 1 Behind the neck snatch grip push press+1 Snatch Balance+1 Pause OHS (3 Count pause @absolute bottom)


WOD: “3 RFT”

400 Meter Run

10 Tire Flips

10 Clean And Jerk 135/95


Core: 4 Round tabata hollow rocks, then (no break) 4 round tabata Russian twists w/ plate 45/25, then (no break) tabata sit ups w/ same plate as twists.



Workout 7/23/14

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



Workout 7/22/14

SS: 12 Minutes to establish a 1RM Bear Complex

1 Power Clean+1 Front Squat+1 Push Press+ 1 Back Squat + 1 Behind the neck clean grip push press



WOD: 15 Minute AMRAP

3 Rope Climbs

25 Walking Lunge (steps)

10 OHS 95/65 ADV: 115/105



Crossfit Longmont Creepers

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) athlete.  I’m going to automatically discount 50% of that number as being some sort of cyborg. That takes it down to 50-100 new possible CFL athletes. 25% of those possible new members are Crossfit junkies just creeping on other gyms (which is fine nothing wrong with that,  in fact we are all guilty of that sometimes). That drops our number to around 38.5- 75 new possible CFL athletes reaching out to us everyday. 50% of them will never “pull the trigger”. so that leaves 19-35ish possible CFL athletes whom for some reason have not taken the next step. Now to get to the real purpose of this post. TAKE THAT NEXT STEP!! be one of the 50% who takes the next step. Call, send an email, leave a submission on our website, walk in and say hi! any of those work. Take the stress off your shoulders by letting us motivate you to come in. It is impossible for us to nudge you in the right direction unless we have your name, and a way to contact you. Trust me the process of getting started will become easier once you have someone help you through the process. Now for a little more motivation leave a submission on our website and mention this post for two free 1 on 1 sessions.