A. Hang Cleans 5×3 – 80%-80%-85%-85%-90% B. 18-15-12 Calorie Row Overhead Squats 115/80 Jumping Lunges CORE Series Training Warm Up: 3 Rounds: 15 Air Squats 10 Push Ups 15 Sit ups 10 Supermans Skill: The Power Clean/Front Squat WOD: Tabata Row and Tabata Wall BallsRead more
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By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 12 March, 2016 | 0
Yoga at 10am Then a WOD at 11 and 12pm. 16.3 retesting available.Read more
With the parade all classes today and this weekend will be at the RiNo location, don’t forget!!Read more
By donald-oh | Level 1 WOD, News & Events, Workout of Day (WOD) | Comments are Closed | 11 March, 2016 | 0
Come check out CrossFit LoDo during our FREE Community Class on Saturday (every saturday) at 10:30am. All levels of fitness are welcome. Class will last one hour. Come on in a few minutes early to get situated before class begins. Hope to see you there!Read more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 10 March, 2016 | 0
WORKOUT 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scaled Version…. 10 Power Snatch (Men 45# bar and Women 35# bar) 5 Jumping Chest-2-Bar Pull UpsRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 9 March, 2016 | 0
16.3 Release and thrown-down tonight at RiNo. Be There or be square! A. 10 Minutes EMOM 1 Squat snatch 3 OHS for 10 minutes at 75% squat snatch max B. 8 Min AMRAP 2-2 4-4 6-6 8-8 and so on Hang Clean (135/95) Toes to Bar C. Complete 5o Sit-Ups for time! CORE Series TrainingRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 8 March, 2016 | 0
Yoga Tonight at 6pm with Jamil. Head over to RiNo and get your recovery on! A. 15 Minutes of Muscle Up Practice. Got em already? Work on technique and linking them together. B. Complete the following for time 50 Kettlebell Swings 54/36 40 Jumping Pull Ups 30 Push Press (75/55) 40 Kettlebell swings 30 Jumping PullRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 7 March, 2016 | 0
A. Back Squats 3×5 @75% B. With 3 Minutes on the clock, row 15 calories and then get as many wall ball shots as possible in remaining time. Rest 2 minutes between rounds. Score is total wall ball shots CORE Series Training Warm Up: 2 Rounds of: 15 Burpees and 50′ bear crawl forwards andRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 6 March, 2016 | 0
A. 15 Minutes of Snatch Practice. B. 4 Minutes: 5 Power Snatches @ 135/95 10 Push Ups rest 2 Minutes 4 Minutes 10 Deadlifts @ 185/125 10 Pistols (alternating) Rest 2 MInutes 4 Minutes 15 Box Jumps 10 Thrusters (95/65) CORE Series Warm Up: Tabata Calorie Row Skill: The Pull Up WOD: like Tabata this: TabataRead more
12 Minutes AMRAP 5 Lateral Burpees 10 Sumo DL Hi Pull 75/55 20 Wall BallsRead more
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