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CrossFit LoDo – CrossFit LoDo at RiNo Denver Colorado Day 1 A. Toe Nail Progression 10×1 AS SLOWLY AS POSSIBLE B. 7 x Max effort hollow body Ring Pull Up (false grip, ring to sternum) C. 7 x max effort strict ring dip Day 2 A. 10 minutes gymnastics swing practice, focus on momentum, notRead more

CrossFit LoDo – CrossFit LoDo at RiNo Denver Colorado Day 1 Power Snatch + Snatch Push Press + Overhead Squat – 70% (of PS) x 3+3+3, 75% x 3+3+3 x 4 Power Clean + Power Jerk – 75% (of PC) x 2(1+1) x 4, 80% x 2(1+1) x 1 Snatch Pull – 95% (of snatch)Read more

CrossFit LoDo – CrossFit LoDo at RiNo Denver Colorado Day 1 A. 6×6 Back Squat @ 80% B. 2×4 Front Squat @ 75% Day 2 A. 1×5 Strict Press @ 80% 1×3 Strict Press @ 85 % 1x Failure Strict Press @ 90 % B. 10-1 Strict Toes to Bar, inbetween each set, complete 4Read more

CrossFit LoDo – CrossFit LoDo at RiNo Denver Colorado A. 4 Rounds for Reps… 30 Second of Power Cleans (135/95 or your Isabell weight) OR (L3 70% of 1RM) 60 Seconds Rest Then… B. For Time: 30 Deadlifts 185/125 30 Calorie Row 30 Overhead Squats 95/65 Warm Up: 3 Rounds: 15 Air Squats 250 MeterRead more

CrossFit LoDo Denver Colorado Yoga @ 10am WOD @ 11 & 12    Read more

CrossFit LoDo – CrossFit LoDo at RiNo Denver Colorado Our Annual Pound-4-Pound Competition is tomorrow October 10th from 8am until 5pm. We will NOT be offering our normal classes this weekend. No 9am Level 3 class and No Free Saturday Class. We will resume our normal Saturday schedule next Saturday 10/17/15. Members, normal class scheduleRead more

CrossFit LoD0 – CrossFit LoDo at RiNo Denver Colorado Pound for Pound Competition is Saturday – There will be NO workouts at CFLoDo or CFLoDo at RiNo on Saturday. Teams of 2…For time: 4 sets of 20 Unrboken KB swings (72/54) 4 Sets of 15 Unbroken Pull Ups 4 Sets of 20 thrusters (75/55). IF anyRead more

CrossFit LoD0 – CrossFit LoDo at RiNo Denver Colorado A. 5 Rounds: 20 second L-sit hold (parallettes or rings) 40 seconds rest. Score is total seconds held of the 20 across the 5 rounds. B. 21-15-9 Deadlift (225/155) Box Jump (30/24). WOD starts with a 400m run, and a run is to be completed betweenRead more

CrossFit LoD0 – CrossFit LoDo at RiNo Denver Colorado 20 Min AMRAP of: 5 chest to bars 10 ring dips 15 Sumo Deadlift High Pull (95/65)Read more

CrossFit LoDo – CrossFit LoDo at RiNo Denver Colorado  Read more