RedRocks CrossFit

WOD for 9.30.12

Complete 50-40-30-20-10 reps for time of:

• Jumping Jacks
• Push-ups
• Sit-ups
• Squats

Run 400m after each round

WOD for 9.29.12

Complete 4 rounds for time of:

• 400m run
• 40 Lunge squat jumps

WOD for 9.28.12

Complete for time:

• 30 Ground to overhead: 52.5kg/35kg
• 30 Squat clean wall ball shots: 20lbs/14lbs
• 1000m Row

WOD for 9.27.12

Complete 4 rounds for time of:

• 30 KB thrusters: 16kg/12kg
• 60 Double unders

Schedule Change

Due to the USAW Level I this weekend at RRCF, there will be several schedule changes for all classes. The schedule for this weekend will be:

Saturday:

CF: 9am at the shelter at America the Beautiful Park.

WLC: Noon-1pm at the gym. Please be prompt with your training as you only have 1 hour to complete your workout.

Sunday:

CF: Noon at the shelter at America the Beautiful Park.

WLC: 3:30pm at the gym

Thank you for your understanding and flexibility! Normal hours resume Monday.

WOD for 9.26.12

Complete 4 rounds for time of:

• 30 Push-ups
• 30 Abmat sit-ups
• 3 Rope climbs

WOD for 9.25.12

Complete AMRAP in 12 minutes of:

• 5 Power cleans: 61kg/43kg
• 5 Front squats: 61kg/43kg
• 5 Push press: 61kg/43kg
• 15 Stick jumps: 20”/12”

Anderson Meats will be at the gym tonite from 4:00-6:00pm selling their products.

WOD for 9.24.12

“Helen”

Complete 3 Rounds for time of:

• 400 meter run
• 21 KB swings:24kg/16kg
• 12 Pull-ups

Anderson Meats will be at the gym tomorrow from 4:00-6:00pm selling their products.

WOD for 9.23.12

Complete 2 rounds with a partner for time:

• 400m run
• 50 Tuck jumps
• 50 Partner Wall ball shots: 20lbs/14lbs
• 50 KB thrusters: 24kg/16kg
• 50 MB pull-overs: 10lbs/8lbs
• 50 Burpee hurdle jumps

While one person works the other holds a plank position with one leg elevated. Each person is responsible for ½ the repetitions.

WOD for 9.22.12

Complete 2 rounds for time of:

• 800 meter run
• 10 Handstand push-ups
• 20 Toes to bar
• 30 Lunge squat jumps
• 40 Push press: 20kg/15kg