RedRocks CrossFit

WOD for 1.30.12

34 Days until the Olympic Weightlifting Trials!

For the Final Schedule & Start lists for the CO State & Open competition please click on the Events page.

Congratulations to James who did awesome at the National Juniors this weekend. James went 6 for 6 and made personal records in the snatch (125kg) and total (264kg) while only being one kg off his best C&J. James finished with a bronze medal in the total! Great job James!

Thanks to everyone who came out to support the Front Rangers at the competition. James really appreciated the support!

Complete for time:

• 25 Box jumps: 24”/18”
• 25 Jumping pull-ups
• 25 KB swings: 24kg/16kg
• 25 Walking lunge steps
• 25 Knees to elbows
• 25 Push press w/ bar
• 25 Back extensions
• 25 Wall ball shots: 20lbs/14lbs
• 25 Burpees
• 25 Double unders

If you have a weighted vest, wear it.

WOD for 1.29.12

35 Days until the Olympic Weightlifting Trials!

For the Final Schedule & Start lists for the CO State & Open competition please click on the Events page.

Rest day!

WOD for 1.28.12

36 Days until the Olympic Weightlifting Trials!

For the Final Schedule & Start lists for the CO State & Open competition please click on the Events page.

Complete 2 Rounds for time with a partner of:

• 150 meter run
• 50 Push-ups
• 150 meter run
• 50 Squats
• 150 meter run
• 50 MB pull-overs
• 150 meter run
• 50 Walking lunge steps

Each duo must run 150m beginning at the same time and do all of the bodyweight exercises for each round.

James will be competing today in Chicago at the National Junior Weightlifting Championships. He is scheduled to compete at 3:30pm MT. There will be a live webcast and if you would like to watch James compete (maybe on the big screen?) please click here. Good luck James!

WOD for 1.27.12

37 Days until the Olympic Weightlifting Trials!

For the Final Schedule & Start lists for the CO State & Open competition please click on the Events page.

Complete for time:

• 50 Double unders
• 10 Thrusters: 61kg/43kg    
• 40 Double unders
• 8 Thrusters: 61kg/43kg
• 30 Double unders
• 6 Thrusters: 61kg/43kg
• 20 Double unders
• 4 Thrusters: 61kg/43kg
• 10 Double unders
• 2 Thrusters: 61kg/43kg

WOD for 1.26.12

38 Days until the Olympic Weightlifting Trials!

For the Final Schedule & Start lists for the CO State & Open competition please click on the Events page.

Complete 5 rounds for time of:

• 5 Squat cleans: 61kg/43kg
• 10 Pull-ups

WOD for 1.25.12

39 Days until the Olympic Weightlifting Trials!

Complete 5 rounds for time of:

• 12 Wall ball shots: 20lbs/14lbs
• 12 Toes to bar

Core Performance Workout today from 6:00-6:30pm! 

 

WOD for 1.24.12

40 Days until the Olympic Weightlifting Trials!

“Burpees by death”

With a continuously running clock do one Burpee the first minute, two Burpees the second minute, three Burpees the third minute... continuing as long as you are able.

WOD for 1.23.12

41 Days until the Olympic Weightlifting Trials!

Complete 10 rounds for time of:

• 15 Deadlifts: 61kg/43kg
• 15 Push-ups

WOD for 1.22.12

42 Days until the Olympic Weightlifting Trials!

Rest day!

WOD for 1.21.12

43 Days until the Olympic Weightlifting Trials!

With a partner, complete the following chipper for time:

• Row 500m
• 30 Walking lunge steps
• 10 Power cleans: 61kg/43kg
• 30 Box jumps: 24”/18”
• 10 Thrusters: 61kg/43kg
• 30 Double unders
• 10 Knees to elbows
• 30 Pull-ups
• 10 Turkish get-ups, 5 each arm: 16kg/12kg
• 30 MB pull-overs: 14lbs/10lbs
• 1 Rope climb

Each duo must complete all reps for all exercises before moving on to the next exercise.