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2.26.2015

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CrossFit Park Hill is CLOSED tomorrow to complete the move. Fortunately, we have an awesome coach who is running a 21 day challenge that include workouts which can be done at home.

At-Home Workout:

5 Rounds:

10 Straight Legged Deadlift (Pick up a dumbells/heavy object and deadlift with a set back and straight legs. Hamstring flexibility is limiter.)

1 Minute Max Rep Double Unders/Singles (No jump rope? Lateral jump over something for a minute…ha!)

10 Shoulder Press (Dumbells/Heavy object)

1 Minute Double Unders/Singles

15 Hollow Rocks

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2.25.2015

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For Time:
Move all equipment from Fairfax to Colfax.

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2.24.2015

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A. In 15 Minutes, build to a heavy Push Press.

B. AMRAP 15 minutes
15 Air Squats
10 Situps
5 Man/Woman Makers

Name WOD
Donny 9+29
Clint 9+25
Abraham 9+24
Brian 9+10
Laura M 9+6
Kim C 9
Greg 8+27
Jenny 8+27
Sterling 8+26
Fawn 8+26
Tiffany H 8+26
Tom 8+26
Josh 8+25
Margaret 8+25
Firster 8+25
Mike F 8+24
Steve 8+19
LBK 8+4
Greg 8+3
Scott 8
Nadia 7+29
Hannah 7+29
David S 7+28
Donald 7+28
Pedro 7+28
Kara 7+25
Armando 7+25
Josh 7+22
Jake 7+16
Melissa 7+14
Amy E 7+10
Lisa A 7+5
Erin 7
Patrick 6+29
Noah 6+28
Sarah M 6+27
Kyle 6+26
Mike B 6+16
Johnny 6+4
Kisa 5+25
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2.23.2015

Day 2 Progress Update

Day 2 of Demo

*All classes will run as scheduled at the Fairfax location until further notice. Stay tuned to the website and your inbox for updates!*

A. 3 Sets:
Dumbbell Walking Lunges x 10 Steps (@ heavy)
Rest 60s
Turkish Get-ups x 4 each arm
Rest 60s

B. For Time:
21-15-9
Wall Ball (20/14)
Pushups
Deadlift (84/61)

C. 3 Sets: Downward Facing Chinese Plank x 40s

Name WOD
Vernon 3:49 (rx)
Mike D 4:34 (rx)
Brett 4:45 (rx)
Josh S 4:52 (rx)
Andrew G 5:15 (rx)
Jeff S 5:16 (rx)
Ryan B 5:24 (rx)
Brian R 5:36 (rx)
Sterling 6:20 (rx)
Shayla 6:26 (rx)
Matthew 6:42 (rx)
Yoshi 7:04 (rx)
Donald 7:08 (rx)
Abraham 7:10 (rx)
Jake 7:14 (rx)
Craig 7:26 (rx)
Isaac 7:45 (rx)
Sam 7:45 (rx)
Eric H 7:49 (rx)
Rachel F 7:59 (rx)
Steve P 8:19 (rx)
Ambrose 8:20 (rx)
Erika B 8:44 (rx)
Steph 8:48 (rx)
Kara 9:01 (rx)
Lynda 3:05
Nadia 3:06
Patrick 3:29
Johnny 4:02
Lisa 4:10
Harper 4:12
Mike A 4:12
Brett S 4:19
Dave 4:23
Hanna 4:29
Judah 4:50
Chloe 5:20
Stephen O 5:49
Brandon 6:00
Chelsea 6:00
Rob S 6:14
Liz F 6:44
Katie M 6:46
David S 6:51
Jenny G 6:51
Amelia 6:52
Tamara 6:54
Kera 6:56
Patti 6:57
Jeff 7:01
Jess F 7:06
Sarina 7:10
Tara 7:15
Kim C 7:16
Laura R 7:20
Mike B 7:40
Mike F 7:43
Margaret 7:46
Jessica 7:50
Nancy 7:51
Elisa 8:03
Tiffany C 8:09
Paige 8:31
Tiffany H 8:38
Dave 9:00
Nate 12:50
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2.22.2015

feb22

Day 1 of 21 Day Superhero Challenge! www.superherounleashed.com

3 x 1 Minute Max Weighted Plank

3 Sets:
1 Minute Max Rep Barbell Squats (20/15)
1 Minute Max Rep Weighted Overhead Sit-ups with Plate (15/10)
1 Minute Max Rep Pushups
1 Minute Max Rep Burpees
1 Minute Rest

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2.21.2015

feb21

A. 3 Sets: Barbell Bent Over Row x 8
Build to heavy.

B. EMOM 21 Minutes:
Minute 1 – KB Swings x 15
Minute 2 – Push Press x 15
Minute 3 – Double Unders x 40

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2.20.2015

feb20

A. Every 2 minutes for 20 minutes:
Clean x 1.1
(Rest 10s between singles)

B. AMRAP 10 Minutes:
5 Ground-to-Overhead (70/48)
10 Burpees Over-the-Bar
15 Chest-to-Bar Pullups

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2.19.2015

feb19

A. 15 minutes of Gymnastics Skill Practice: Rope Climb, Kipping Pullup, GHD Situps

B. 3 Sets: Romanian Deadlift x 10
Rest 60s between sets.

C. AMRAP 12 Minutes
5 Power Snatch (43/30)
10 Burpees
15 Box Jumps (24/20)

Name WOD
Pedro 6+10 (rx)
Jason 6+3 (rx)
Clint 6+1 (rx)
Josh S 5+28 (rx)
Sam 5+23 (rx)
Donald 5+22 (rx)
Mike S 5+15 (rx)
Mahony 5+8 (rx)
Norm 5+7 (rx)
MIke F 5+2 (rx)
Matthew 5+2 (rx)
Stephanie 5+2 (rx)
Lacee 5+1 (rx)
Armando 5+1 (rx)
Nadia 5 (rx)
David S 5 (rx)
Andy 4+25 (rx)
Firster 4+19 (rx)
Vernon 4+17 (rx)
Stacy 4+16 (rx)
Noah 4+12 (rx)
Michelle L 4+9 (rx)
Durkee 4+6 (rx)
Erika B 4+5 (rx)
Mike B 4+2 (rx)
Sarah V 4+2 (rx)
Kaitlin 5+26
Stephen 5+25
Liz 5+20
Rob 5+20
Craig 5+19
Kera 5+5
Greg 5+4
Rachel G 5+3
Hannah 5+2
Owen 5+1
Nancy 5+1
Lisa A 5+1
LBK 4+19
Josh G 4+16
Patrick 4+15
Melissa 4+9
Dave W 4
Travis 3+15
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2.18.2015

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A. In 15 minutes, build to a heavy Snatch.

B. 3 Sets for Max Reps/Calories:
3 Minutes of Rowing
2 Minutes of Handstand Pushups
1 Minute of Strict Pullups
Rest 3 Minutes between sets.

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2.17.2015

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A. 5 Sets: Single Arm DB/KB Press x 5
Build to heavy set of 5.

B. For Time:
25 Thrusters (43/30)
25 Toes-to-Bar
20 Thrusters
20 Toes-to-Bar
15 Thrusters
15 Toes-to-Bar

Name WOD
Mike D 8:51 (rx)
Donny 8:55 (rx)
Sam 9:05 (rx)
Jason 9:30 (rx)
Ryan B 9:33 (rx)
Brett 9:45 (rx)
Shayla 11:05 (rx)
Sterling 11:20 (rx)
Norm 12:16 (rx)
Andrew 12:45 (rx)
Casey 13:00 (rx)
Donald 13:00 (rx)
Jake W 13:46 (rx)
Owen 13:47 (rx)
Eric 14:47 (rx)
Matthew 14:48 (rx)
Lacee 14:53 (rx)
Scott N 16:05 (rx)
Elise 9:59
Noelle N 10:16
LIsa A 10:32
Rob S 10:35
Erika B 10:45
Sarah M 11:13
Kyle 11:14
Hannah 11:36
Kera 11:44
Lisa L 11:48
Firster 11:58
Erika U 12:00
Katie 12:04
Sarah V 12:05
Michelle L 12:15
Vernon 12:20
Erin 12:25
Nadia 12:48
Kara 12:58
Kaitlin 13:00
Jenny 13:08
Josh 13:38
Greg 13:50
Laura 13:59
Nate 14:09
Autymn 14:17
Fawn 15:12
Dave H 15:27
Pedro 15:55
Steve 16:31
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