WOD
Wednesday 120502
For time:
Run 1600m
50 Push-press, 45#(35#)
Run 800m
35 Push-press, 75#(55#)
Run 400m
20 Push-press, 95#(65#)
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Why Pose Running?
The dreaded heel strike. For those who may...
Sunday 120429
Deadlift
1 - 10 - 1 - 20 - 1 - 30 for max load
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Community day at Verve! Come join us for...
Saturday 120428
Only 1 class today at 9am
Outside the Box - Red Rocks WOD
Six rounds for time:
Bounding bench leaps up
Run down
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Show up promptly and...
Thursday 120426
"Fight Gone Bad"
Three rounds for total reps:
Wall ball shots, 20#/14#
Sumo deadlift high pulls, 75#/55#
Box jumps, 20"
Push press, 75#/55#
Row, calories
...
Wednesday 120425
Run 5k
How to become and overnight success at just about anything you want to be/do!
I mean seriously this works on anything you want it...
Sunday 120422
21-18-15-12-9-6-3 reps for time:
OH walking lunge steps, 25# (15#)
Sit-ups
Ring dips
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Saturday 120421
For time:
30 Muscle-ups
SUB:
Have a partner gently assist you through twenty consecutive muscle-ups.
Switch.
Repeat.
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Friday 120420
"Bradley"
Ten rounds for total time:
Run 100m
10 Burpees
Run 100m
10 Pull-ups
Rest :30 seconds
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Lots of fun to be had at with us at CrossFit...
Thursday 120419
"Isabel"
30 Squat snatches, 135#(95#)
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The preservation of our health is easier than the cure for disease - B.J. Palmer
Sleep - how can...
Wednesday 120418
"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 sit-ups
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The CrossFit Method
Diet lays the molecular foundations for fitness and health. Metabolic Conditioning builds capacity in each...