Tuesday 12.18.18

Warm-up:

Coaches Choice

Workout #1:

AMRAP 12min
15/12 Cal Assault Bike
18/15 Cal Row
21 Shuttle Sprints (10 Meters)

Rest 5min,
Then:

Workout #2 (Murph prep):

AMRAP 12min
200m Run
2 Rounds Lg. Cindy
200m Run
2 Rounds  Cindy
200m Run
2 Rounds Sm. Cindy

Large Cindy = 10/20/30
Cindy = 5/10/15
Small Cindy = 3/6/9

Push/Pull/Sqaut

Monday 12.17.18

Announcements:

CFLW: Muscle-up clinic
Saturday, Dec. 29th 10am-11am
6 Spots left (check the prerequisites in link first)
Click HERE to sign-up

Transformation-30: New Years Re-Boot
Nutrition, health, and fitness challenge!
Kick-off: Saturday, Jan. 5th 9am-11am
Click HERE to sign-up


Warm-up:

Coaches Choice

Prep:
Take 2-3 sets to build to your working weight:
3 Power Cleans +
3 Front Squats+
3 Push Jerks

Workout:

“Belly Flop”
21-15-9
Box Jump Overs, 24″/20″
Power Cleans, 75#/55#
Pull-ups
Front Squats, 75#/55#
Lateral Barbell Burpees
Push Jerks, 75#/55#

Rx’d+:
115#/80# Barbell
Chest to Bar Pull-ups

Sunday 12.16.18

Announcements:

CFLW: Muscle-up clinic
Saturday, Dec. 29th 10am-11am
6 Spots left (check the prerequisites in link first)
Click HERE to sign-up

Transformation-30: New Years Re-Boot
Nutrition, health, and fitness challenge!
Kick-off: Saturday, Jan. 5th 9am-11am
Click HERE to sign-up


9AM CrossFit Class:

Warm-up:

Coaches Choice

Workout #1:

5 Rounds
10 DB Front Rack Reverse Lunges, 35#/20#
20/14 Cal Row

Rx’d+:
50#/35# DB
Equal Cal Bike

Rest 5min
Then:

Workout #2 (Murph prep): 

300m Run
1 Round Large Cindy
1 Round Cindy
1 Round Small Cindy
1 Round Cindy
1 Round Large Cindy
300m Run

10AM-12PM: Open Gym

Saturday 12.15.18

Announcements:

CFLW: Christmas Party
Tonight! 6pm
Colorado Plus Brewery

CFLW: Muscle-up clinic
Saturday, Dec. 29th 10am-11am
6 Spots left (check the prerequisites in link first)
Click HERE to sign-up

Transformation-30: New Years Re-Boot
Nutrition, health, and fitness challenge!
Kick-off: Saturday, Jan. 5th 9am-11am
Click HERE to sign-up


9AM CrossFit Class:

Warm-up:

Coaches Choice

Workout:

Mystery WOD

* Don’t worry, it will be fun and challenging!

10AM-11AM: Rowing Club

10AM-12PM: Open Gym

Friday 12.14.18

Announcements:

CFLW: Christmas Party
Tomorrow 6pm-9pm?
Colorado Plus Brewery

CFLW: Muscle-up clinic
Saturday, Dec. 29th 10am-11am
6 Spots left (check the prerequisites in link first)
Click HERE to sign-up

Transformation-30: New Years Re-Boot
Nutrition, health, and fitness challenge!
Kick-off: Saturday, Jan. 5th 9am-11am
Click HERE to sign-up


Warm-up:

Coaches Choice

Strength:

Deadlift
5×3 ascending or across

*During Deadlifts, accumulate 3×10-15 Ring Dips (or jumping Ring Dips)

Conditioning:

“Joker”
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlifts, 155#/105#

Rx’d+:
225#/155#

Thursday 12.13.18

Announcements:

CFLW: Christmas Party
This Saturday, Dec. 15th 6pm-9pm?
Colorado Plus Brewery

CFLW: Muscle-up clinic
Saturday, Dec. 29th 10am-11am
6 Spots left (check the prerequisites in link first)
Click HERE to sign-up

Transformation-30: New Years Re-Boot
Nutrition, health, and fitness challenge!
Kick-off: Saturday, Jan. 5th 9am-11am
Click HERE to sign-up


Warm-up:

Coaches Choice

Strength:

Hang Squat Clean
Build to a moderate 3rep

Conditioning:

6 Rounds, On the 3min mark
20/14 Calorie Row
40 Double-unders
4 Hang Squat Cleans, 115#/80#

Rx’d+: 155#/105#

1.5 x Single-unders (60)

Score is slowest round

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