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#)
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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
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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
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Sunday is Funday, Red Rocks crew!
Our weekends have...
Saturday 110507
Three rounds for time:
Run 400m 10 Burpee up & overs
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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#)
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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
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Jeff, blazing the scenic 5k route through downtown. Love...