Main WOD – CrossFit LoDo Post a pic of you and your #Accountibillibuddy to Instagram and tag @CFLoDo for your chance to win a new CFLoDo Shirt! A. Power Snatch + 2 Snatch @ 70% 1 RM 6 Sets of the complex B. 3 Rounds For Time: 200 meter buddy carry 30 Squat Snatches (95/65)Read more
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Main WOD – CrossFit LoDo A. Front Squat 2×5 @ 65% 2×5@ 70% 1×5 @ 75% 1 RM B. Tabata Wall ball and Toes to Bar mash up. 8 Rounds each, alternating. Score is lowest total on each CORE Series Training Warm Up: 5 Minutes Jump Rope Practice Skill: The Press Series WOD: 10 MinRead more
Main WOD – CrossFit LoDo 20 Alternating KB clean and jerks 50 ft lateral plank walk 10 Burpees 16 Alternating KB Clean and Jerk 40 ft lateral plank walk 10 burpees 12 Alternating KB Clean and Jerk 30 ft lateral plank walk 10 burpees 8 alternating KB Clean and Jerk 20 ft lateral plank walkRead more
CrossFit LoDo Main WOD A. 5×5 DL @ 70% 1 RM B. 10-8-6-4-6-8-10 Hang Cleans @ Body Weight. Between each set, run 200 Meters CORE Series Training Warm Up: Tabata Row then Group Warm Up Skill: The Power Clean WOD: 21-15-9 Power Cleans Air Squats Sit Ups CHIRO CRAIG in for Treatment Tuesday night at 5pm-7pm.Read more
Main WOD A. Clean and Jerk 1 RM B. 4 RFT 15 Calorie Row 15 Thrusters 95/65 15 Pull Ups CORE Series Training Warm Up: 3 Rounds: 50 Feet Bear crawl 15 air squats 15 sit ups Skill: The handstand/HSPU WOD: 3 Rounds for Time: 3 Wall Walks 20 Kettlebell Swings 15 BurpeesRead more
Don’t forget Endurance Clinic this Saturday at 11:30am Day 1 Tempo Run: Run as far with a 93 Cadence as possible. Rest 5 Minutes. Run as far with a 98 cadence as possible, rest 5 Minutes. Complete 2 Rounds. IF you run more than 5 minutes with a 93, or 3 minutes at a 98,Read more
Starting next week, we will have an abbreviated version of the Olympic Training Program for the following time domains… 5 Days a week, 3 Days a week, and 2 days a week. This week… get done what you can! Don’t forget, advanced Olympic Lifting Clinic with Coach Rytom and Kyle Ernst April 25th. Day 1Read more
Day 1 A. 5×5 Back Squat @ 60% 1 RM (be fast standing up) B. 5×5 Deadlift @ 60% 1 RM (DEADlift…no bouncing, complete stop every rep) C. 10-1 Strict Toes to bar and GHD Hip Extensions (add weight if you can) Day 2 A. 5×5 Bench Press @ 60% 1 RM B. 4×10 DumbellRead more
Yoga at 10:15 WODs sending at 11 and 12. Mystery WOD to be annoucned Rockies game at 2… be warned!Read more
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