Warm up: Warmy+ 12 minute cap; Work up to a 3RM squat clean (within 7 sets) Xfit WOD: 8 minute cut off; 150 total wall balls (20/14), partner holds deadlift (135/95) 2 minute rest  10 minute cut off; 400M run/walk while carrying (35/15# plate). Partners run at the same time. Once back, put plates back […]

Warm up: Warmy+ 1st set 30 rep back squat + 3 push presses (weight you choose for squats use for PP) 2nd set 20 rep front squat + 6 push presses 3rd set 10 rep OHS + 9 push presses Xfit WOD: Out on the field 10 sprints (each partner) white line and back In […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: Teams of 2 complete the following for time: Start with 50 DU’s/person (2:1 singles) then pick an exercise. Round 1; 50 total reps of – Burpees Box jumps (20/24″) Thrusters (barbell – 65/45) Pull up’s Hang snatch (65/45) Push up’s Ball […]

Warm Up: Warmy+ 3×5 clean and jerk Xfit WOD: 5 rounds for time of; 50 DU’s (100 singles) 10 thrusters (95/65) 15 KB swings (53/35) 20 HRPU’s One person working at a time.  Pull up work; 19,12,11,11,10

For those interested, CrossFit Arvada is hosting a CrossFit challenge called Whiteboard Classic July 16th. Teams of 4 (2 male/2 female) compete in Rx’d, scaled or master division events. Check it out if interested. Whiteboard Classic Warm Up: Warmy+ Tabata, 3 rounds; Squats Handstand hold Plank hold Lunges Xfit WOD: 10 total rounds of; Odd numbers- […]