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Olympic Training – CrossFit LoDo – Denver Colorado 2 Chances to get some Olympic Lifting Coaching this week! Monday and Wednesday at 6:30pm at RiNo with Coach RyTom! He will be coaching Day 1 and Day 2 of the 3 Day Cycle. 3-Day Cycle  Day 1  A. Oly class led by Coach RyTom: Oly WarmRead more

CrossFit LoD0 – Denver Colorado June WOM June WOM! (June Gone Bad) 3 Rounds for Reps: 1 Minute Row 1 Minute Pass Thrus 1 Min Goblet Squats (54/36) 1 Min Burpees 1 Min SDLHP (75/55) 1 Min Rest CORE Series Training Warm Up: Tabata Calorie Row Skill: The Pull Up WOD: like Tabata this: TabataRead more

Endurance Training – CrossFit LoDo – Denver Colorado Day 1 Do the WOM Day 2 Run a 10 K for Time, find your cadence and note your footstrikes per minute Day 3 10×300 meter repeats on the rower. Rest : Work 2:1. Score is total time. Day 4 A. 1 DL every 15 seconds forRead more

Strength Training – CrossFit LoDo – Denver Colorado Day 1 A. 5×3 @ 85% Deadlift B. 5×3 Push Press @ 85% C. 3×20 GHD Sit ups and Hip Extensions super set Day 2 A. 5×3 Bnech Press @ 85% **Rest as needed between sets B. 3×10 Dynamic Push Ups (narrow grip to wide griip andRead more

Tabata Stuff! A. Handstand Push Ups B. toes to bar C. Clean and jerk @ 115/80 D. BurpeesRead more

CrossFit LoDo – Denver Colorado Two at the same time: Helen and Fran….both partners must complete 21-15-9 thrusters and pull ups AND 3 rounds for time of 400 meter run 21 kbs and 12 pull ups. Parter 1 will complete the round of 21, partner 2 starts on the first round of helen. Then, teamsRead more

CrossFit LoDo – Denver Colorado WOM ReTest May WOM 1 RM Power Snatch 10 Min AMRAP of: 5 Power Clean 5 Push Jerk 10 TTB @ 185/115 CORE Series Trianing Warm Up: 3 Rounds: 2 Wall Walks 10 Wall Squats 10 Kettlebell Swings Skill: The Press Series WOD: 3 Rounds: 2 Mins Clean and Jerk,Read more

Cross Fir LoDo – Denver Colorado “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset orRead more

CrossFit LoDo – Denver Colorado Olympic Training Three Day – Day 1 Light Deload Week A. 12×1 @ 80% 1 RM Snatch B. 7×1 @ 80% 1 RM Clean and Jerk C. 5×5 Back Squat @ 75% D. Snatch Grip Deadlift 5×3 @ 1 RM Snatch Day 2 A. Hang Snatch 1-1-1-1-1-1-1-1-1-1 No misses! getRead more

CrossFit LoDo – Denver Colorado Endurance Training Day 1 3 Rounds: 30 Front Squats (95/65) 100 (total) mountain climbers, 800 meter run Day 2 A. 5×10 Dumbbell RDL B. 10 Rounds: 100 meter ROW 10 dumbbell thrusters (45/35), rest 1 minute between efforts. Day 3 A. Cover as much distance @ 100 cadence as possible.Read more