WOD-

For Time:

12-9-6

Box Jump 36″(30″)
Sandbag Over Shoulder AHAP

then…

Row 1k

SPRINT-

For time
10-20-30-20-10
Alternating Dumbbell snatch
Ab mat sit ups
*50 Double unders after each round including last round of 10

WOD-

CrossFit Open 20.1

10 rounds for time of:
8 Ground-2-Overhead 95#(65#)
10 Bar Facing Burpees
*15 min hard time cap

GYMNASTICS COMPLEX
DEATH BY:

Pull up + TTB + C2B
add 1 rep of each every minute

Min 2 = 2 PU + 2 TTB + 2 C2B

SPRINT-

For total max distance
5:00 Row
5:00 Ski
5:00 Bike
4:00 Row
4:00 Ski
4:00 Bike
1:00 of rest between each interval

*If can only use 1 machine due to an injury, then switch up your pace for each interval

WOD-

Running Stamina Day:

2 x 800m run

4 x 400m run

6 x 200m run

8 x 100m run

1:1 Work/rest ratio

SPRINT-

Every 3:00 x 5 rounds

Run 400 meters
With remaining time,
As many dumbbell hang clean to overhead

Rest 2:00 between rounds

WOD-

HEAVY DAY:

8×8 Bench press @65% 1RM

*30s rest between sets

8×8 Front Squat @65% 1RM

*30s Rest between sets

Finisher: 100 hammer curls

SPRINT-

For time:
Row 1000 meters
then
3 rounds
10 Toes-to-bar
10 Burpees
10 KB Swings
then
Row 1000 meters

WOD-

As many rounds as possible in
14:00 of:

Run 200 meters
10 Burpees
10 Power Snatch 75#(55#)

WOD-

2 Rounds For time:

30 Wallballs 30#(20#) 10′(9′)
30 Pull-ups

SPRINT-

10 Rounds for time of:
Run 200 meters
10 Devils press

WOD-

Clean practice:

EMOM 7 Min:

Hang Squat Clean x 2

EMOM 7 Min:

Clean Pull w/pause at knee

EMOM 7 Min:

Clean at 70% 1RM

SPRINT-

With a 20:00 clock

4 Rounds of:
Row 20(15) calories
10 Dumbbell thrusters
15 Box step overs holding dumbbells
10 Toes to bar

With remaining time,
Row as many calories as possible

*Score it total calories rowed in time remaining

WOD-

As many reps as possible
in 25:00 of:

Run 800m
Max Rep Handstand Push ups
20 Walking Lunge Steps

Score= total reps of HSPU

SPRINT-

5 Rounds for time of:
Run 400 meters
10 Dumbbell deadlifts
8 Dumbbell hang power cleans
6 Dumbbell shoulder to overhead

We will be offering a new class on Sundays called Restorative Mobility.  The class will start at 10:30 am and will run for about an hour.  The first class will be Sunday May 23rd.  This class will be dedicated to helping you recover from the previous week’s workouts and get you ready for the upcoming week.  Sign up on MBO to attend.  If you’re not sure what restorative mobility is, come to class and find out!  

WOD-

For Time:

9-6-3

Deadlift 275#(185#)
Strict Ring Muscle Up

SPRINT-

1:30 at each station for max reps with :30 of rest between
Burpees
Meters on the rower
Toes to bar
Alternating dumbbell snatch
Air squats

Rest 2:00 then

Row 5:00 at 500 M pace
Rest 1:00
Row 5:00 at 500 M pace

*Try to get same distance for each 5 minute interval

Gym Updates

We had abe trainer meeting this past Saturday and we have  a few updates we’d like to share with you.

Open Gym from 10:00 am – 11:00 am is back starting Monday May 17th.  This will be the only open gym slot for the time being.  We will use this as our test run for bringing back the other times.  Again, this is the only open gym time slot for the time being.  There are no plans to bring the others back until we see how this one goes.  We have a limit on the number of people that can attend and you will have to sign up for it.  If you plan to do the 9:00 am class and stay for open gym, you have to sign up.  You can’t just decide to stick around after the 9:00 am class.  I’m looking at you Wolfson!  And yes, you can use the Open Gym towards the committed club.  I’m looking at you Wolfson.  Get back to the top of the list.  

Classes are moving back to an hour long.  We will start to add in some accessory work after the workouts and will be using the whole hour on most days.  That being said, we can ease up a bit on the cleaning of equipment.  You don’t need to wash the plates anymore and really we just ask that if you sweat or bled on something, to clean that area, including barbells.  

We will be having a Bring a Friend Week in July.  More details will come as it gets closer, but the quick overview is that all of our classes that week will be free to any of your friends that want to come workout.  They can come as many times as they want.  They’ll need to create an account in MBO so they can sign up for the classes they’d like to attend.  We’ll see where we are as far as protocols from the city and adjust the number of spots in class accordingly.

Last but not least, Masks.  We have a call into the Denver Dept. of Health regarding the 80% rule they released.  We need to see if we can get an aggregate of our membership and as long as 80% are vaccinated, we can remove masks, or since we have hourly turnover, if they would require an updated percentage for each class.  Stay tuned and we’ll let you know what the next steps are.  

If you have any questions feel free to email me at eric@crossfitverve.com

WOD-

As Many Rounds as possible in
8:00 of:

8 Burpees
8 Power Cleans 135#(95#)
8 Box Jumps 24″(20″)

Post WOD:

In reamaining time find a 1 RM
Turkish Get up

SPRINT-

As many rounds as possible in 20:00 of
Row 30(20) Calories
10 DB Clusters
30 Double unders