Today's Memorial Day hours are:
CrossFit: 9am
Front Range WLC: 10:30am
“Murph”
- Run 1 mile
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- Run 1 mile
If you have a weighted vest, wear it. Partition pull-ups, push-ups and squats as needed.
60 minute time limit
WOD for 5.27.12
Complete the following chipper with a partner:
- Run 550m
- 50 MB front squat + chest pass: 20lbs/14lbs
- 50 Knees to elbows
- 50 KB swings: 24kg/16kg
- 50 Lunges, each leg
- 50 feet of buddy carry’s, each
- Run 550m
Each person must complete one-half the reps for each exercise before moving on. The 550m runs are done together.
Hours for tomorrow, Memorial Day, will be:
CrossFit: 9am
Front Range WLC: 10:30am
WOD for 5.26.12
Complete 4 rounds for time of:
- 10 Power snatches: 43kg/30kg
- 10 Dips
- 10 Burpees
Hours for Monday May 28th, Memorial Day, will be:
CrossFit: 9am
Front Range WLC: 10:30am
WOD for 5.25.12
“Fran”
Complete 21-15-9 reps for time of:
- Thrusters: 43kg/30kg
- Pull-ups
Hours for Monday May 28th, Memorial Day, will be:
CrossFit: 9am
Front Range WLC: 10:30am
WOD for 5.24.12
Complete AMRAP in 12 minutes of:
- 6 Push press: 61kg/43kg
- 9 Deadlifts: 61kg/43kg
- 12 Lateral hurdle hops (over & back = 1 rep)
Hours for Monday May 28th, Memorial Day, will be:
CrossFit: 9am
Front Range WLC: 10:30am
WOD for 5.23.12
“The Chief”
Complete AMRAP in 3 minutes of:
- 3 Hang power cleans: 61kg/43kg
- 6 Push-ups
- 9 Squats
5 Rounds, resting exactly 1 minute between rounds
WOD for 5.22.12
Complete AMRAP in 10 minutes of:
- 10 Box jumps: 24”/18”
- 10 Knees to elbows
- 10 Sumo deadlift high pulls: 43kg/30kg
WOD for 5.21.12
Complete the following chipper for time:
- 500m row
- 20 Power cleans: 61kg/43kg
- 20 Chest to bar pull-ups
- 20 Wall ball shots: 30lbs/20lbs
- 20 KB swings: 32kg/24kg
- 20 Overhead squats: 61kg/43kg
- 400m run
WOD for 5.20.12
Complete with a partner for time:
- 50 Weighted overhead walking lunge steps: 20kg/15kg while partner does push-ups
- 100 weighted Abmat sit-ups: 15kg/10kg while partner does Superman
- 100 Squats: 52.5kg/35kg while partner does jumping pull-ups
- 100 KB snatches (50 right arm/50 left arm): 16kg/12kg while partner does Jumping jacks
- 100 Double unders while partner does squats
- 50 Burpees, while partner holds plank position
Teams can choose how to complete the reps any way possible. If at any time one person on team stops working, both must stop working until both can continue.
WOD for 5.19.12
Complete 3 rounds for time of:
- 400m run
- 40 KB thrusters, 20 each arm: 16kg/12kg
- 30 MB Cleans: 20lbs/14lbs
- 20 Dips
- 10 Pull-ups
- 1 Rope climb
