WOD

Saturday 110514

"Beat The Streets" As a team of three, for time:  Run 400 meters (entire team)150 Box Jumps (24" box for everyone)75 Push Press (40#/25# dumbbells)75 Air...

Friday 110513

For time:1000m Row50 One arm dumbbell snatch, 30#(20#) 750m Row35 One arm dumbbell snatch, 30#(20#) 500m Row20 One arm dumbbell snatch, 30#(20#)   Post time to comments. Dumbbells...

Thursday 110512

For Time: 25 Walking lunge steps 20 Pull-ups50 Box jumps, 20"20 Double unders25 Ring dips20 Knees to elbows30 Kettlebell swings, 32kg (54kg)30 Sit-ups20 Dumbbell hang squat...

Wednesday 110511

Push press 3 - 3 - 3 - 3 - 3 reps Post loads to comments. These people love being your trainers. Push Press 5x3 Reps......

Tuesday 1105010

With a continuously running clock, complete 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute,.... continuing as long...

Monday 110509

Three rounds for time of: 400m Run 15 Full squat snatches, 75# (55#)9 Handstand push-ups Post time to comments.  Sunday is Funday, Red Rocks crew! Our weekends have...

Saturday 110507

Three rounds for time: Run 400m 10 Burpee up & overs Post time to comments.  Jimmy loading up the hammies. Today's workout will be held at Common's Park....

Friday 110506

"Linda" 10 - 9 - 8 -... - 3 - 2 - 1 rep rounds for time of: Deadlift, 1.5x body weightBench press, body weightClean, .75x...

Wednesday 110504

"Talledega" 130m Barbell lunge, 75# (55#) On the minute penalty: 8 Hang power snatches, 75# (55#) Post time to comments.  And you thought you knew what goes on...

Tuesday 110503

Five rounds for time of: 15 Medicine ball cleans, 20#/14#7 Handstand push-ups25 Double-unders Post time to comments.  Jeff, blazing the scenic 5k route through downtown.  Love...