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555 Alter St. #14
Broomfield, Colorado, 80020
US

(720) 934-3104

 

Come and support Broomfield's elite CrossFit gym! CrossFit is for all ages, male and female, young and old. These constantly varied, functional movements performed at a high intensity will improve your mind and body. Come once and you will never turn back to the old, boring routines that consume the majority of the population.

2018 WOD

3/31/2018

WOD

In teams of 3:

30 minute AMRAP:

-400m Weighted run (#30/20)

-100 DB snatches (#50/35)

-200m Run

-2:00 minute front plank

-400m  Weighted Run (#30/20)

-100 DB clean and jerk (#50/35)

-200m Run

-2:00 minute front plank

 

3/30/2018

JON G. BIRTHDAY

WOD

"PICK YOU POISON"

-7 classes during the day, 7 different WOD's... COME GET SOME!!!

3/29/2018

Strength- EMOM 2 minutes:  

-5 Power Cleans @ 65%   

-4 Power Cleans @ 75%   

-3 Power Cleans @ 80%   

-2 Power Cleans @ 85%   

-1 Power Clean @ 90% 

WOD

2 Rounds for time:

-10 Power Snatches (#155/105)

-200m Run or 300m Row (weather permitting)

-15 C2B pull-ups

3/28/2018

Strength-

A.) Sumo Deadlifts 12.12.12 

B.) Elevated reverse lunges (Double DB overhead)- 10-10-10 (5 each leg)

WOD

18-15-12-9-6-3

-Alt. Renegade rows w/ a push up* (#50/35)

-Ring dips

*Push up + row (R) + Row (L)= 1 rep

3/27/2018

Strength- Every 2 minutes for 10 minutes: 4 Front Squats + 1 Split Jerk  

*Attempt to increase weight with each set

WOD

4 Rounds For time:

-12 (6 each leg)Weighted Step-ups (hold KB like a Goblet Squat, #55/35)

-12 KB Swings

-12 KB Snatches (6 each arm)

3/26/2018

Strength- Back squats 9-9-6-6-3-3 (Start at 70% 1RM- Increase weight once reps decrease)

WOD

For time:

-50 Thrusters (#115/85)*

*At the top of every minute, perform 7  burpees

3/24/2018

WOD

In teams of 3: (25 minute AMRAP)

-60 Deadlifts (225/155)

-60 Burpees

-60 Double KB squats (#53/35)

-60 KBS (#53/35)

 

3/23/2018

WOD

"18.5"

Complete as many reps as possible in 7 minutes of:

-3 thrusters

-3 chest-to-bar pull-ups

-6 thrusters

-6 chest-to-bar pull-ups

-9 thrusters

-9 chest-to-bar pull-ups

-12 thrusters

-12 chest-to-bar pull-ups

-15 thrusters

-15 chest-to-bar pull-ups

-18 thrusters

-18 chest-to-bar pull-ups Etc.

Rx’d: (Ages 16-54) Men use 100 lb. Women use 65 lb.

Scaled: (Ages 16-54) Men use 65 lb., perform jumping chin-over-bar pull-ups Women use 45 lb., perform jumping chin-overbar pull-ups

Masters 55+: Men use 65 lb., perform chin-over-bar pull-ups Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+: Men use 45 lb., perform jumping chin-over-bar pull-ups Women use 35 lb., perform jumping chin-overbar pull-ups

 

3/22/2018

Strength- Every 2 minutes for 10 minutes (5 sets):  

1 Hang Clean + 1 Clean + 1 Jerk:

Sets 1 & 2:  70% 1 RM

Sets 3 & 4:  80% 1 RM

Set 5:  85% of 1RM.

THEN: Every 2 minutes for 6 minutes (3 sets):  1 C&J at 90% 1RM

 

WOD

Accessory Work

3 Rounds NFT:

-10 BB rollouts

-10 Bent over BB Rows

-10 Single leg BB Deadlifts (10 each leg)

3/21/2018

Strength- KB front rack lunges*- Length of the black mats x6

WOD

4 Rounds for time:

-400m Run

-20 TTB

-20 Deficit push ups (#45/25)

*Athlete chooses weight

3/20/2018

Strength- Strict Press 5x5   (Increase weight each set)

WOD

20 minute AMRAP:  

-15 Wall balls (#20/14)

-10/7 Calories Row

-5 Ring MUs

3/19/2018

Strength- OHS 3.3.3.3.3 (Increase weight each set)

WOD

15 minute AMRAP:

-5 Squat snatch (#155/105)

-10 Box jumps (30"/24)

-35 DU's

3/17/2018

WOD

"MARCY"

26:24 AMRAP:

-200m Weighted Run

-20 Wall balls (#20/14)

-14 Burpees

-60 Air squats

-100 DU's

-42 OH lunges with wall ball

3/16/2018

WOD

 "18.4"

21-15-9

-Deadlifts (#225/155)

-HSPU

Immediately following perform:

21-15-9

-Deadlifts (#315/205)

-50 ft. HS walk

Time cap: 9 minutes

VARIATIONS:

Rx’d: (Ages 16-54)

-Men deadlift 225 lb. then 315 lb.

-Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)

Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl

Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear craw

 

3/15/2018

Strength- Work up to a heavy load: 1 Push Press + 2 Push Jerks + 3 Split Jerks

WOD

For time:

-1k Row

-50 KB Snatches (53#/35#)- 25 R/L

-50 V-ups

3/14/2018

Strength- Bench press 5.5.3.3.3.1.1.1 (Start the sets of 5 @ 75% 1RM- Increase weight once the reps decrease)

WOD

For time:

-60 Push ups

-50 Pull ups

-40 Hang DB clean and jerk- 20 each side (#53/35)

3/13/2018

Strength- Back Squats:

-5 Reps @ 65-70%

-3 Reps @ 70-75%

-1 Rep @ 75-80%

-5 Reps @ 70-75%

-3 Reps @ 75-80%

-1 Rep @ 80-85%

WOD

Every 5 minutes for 20 minutes (4 sets):  

-400m Run

-10 T2B

-12 Pistols (6 each leg)  

*Rest with remaining time left in the 5 minute interval.

3/12/2018

Strength- Power snatch 1.1.1.1.1.1.1 (Est. 1 RM)

WOD

4 Rounds for time:

-15 Power snatch (#105/75)

-20 Front rack lunges (10 each leg)

3/10/2018

WOD

In teams of 2:

22 minute AMRAP:

-22 Deadlifts (#225/155)

-22 Synchro burpee over bar

-22 Wall balls (#20/14)

-22 HRPU 

3/9/2018

WOD

"18.3" 

2 rounds for time of:

-100 double-unders

-20 overhead squats

-100 double-unders

-12 ring muscle-ups

-100 double-unders

-20 dumbbell snatches

-100 double-unders

-12 bar muscle-ups

Time cap: 14 minutes

VARIATIONS:

Rx’d: (Ages 16-54)

-Men perform 115-lb. OHS, 50-lb. DB snatches

-Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)

-Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches

-Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

 

3/8/2018

Strength- Mobility (20 minutes)

WOD

20 minute EMOM:

1 Deadlift + 1 Hang Power Clean + 1 Front Squat

**Pick your weight

**Do not drop the bar until the complex has been completed.  Focus on quality!!

3/7/2018

Strength- Strict press 5.5.5.5.5 (Increase weight each set- must be performed unbroekn)

WOD

14 minute AMRAP:

-Ring muscle ups (5/3)*

-10 Burpee box jump overs (24"/20)

-10 Alt. Db snatch (#50/35) (total)

*SC= C2B chin-ups

 

3/6/2018

Strength- Front Squats:  

5 Reps @ 60%

2 Reps @ 70%

5 Reps @ 65%

2 Reps @ 75%

5 Reps @ 80%

2 Reps @ 85%

WOD

For time:

1-2-3-4-5-6-7-8-9-10

-HSPU

-Power cleans (#155/110)

3/5/2018

Strength- 1 Squat snatch + 1 OHS + 1 Hang squat snatch (25 minutes to est. a HEAVY complex)

WOD

3 Rounds for time:

-25 Push press (#95/65)

--25 Pull ups

 

3/3/2018

WOD

"HEAVY CINDY"

20 minute AMRAP:

-5 Pull ups

-10 Push ups

-15 KB Goblet squats (#53/35)

Immediately followed by... 

"ANNIE"

50-40-30-20-10

-DU's

-Sit ups

*Your score will be total time to complete both WOD's

 

3/2/2018

WOD

"18.2"

1-2-3-4-5-6-7-8-9-10:

-Dumbbell squats
-Burpee over barbell (Front facing)

Then, Workout 18.2a:
-1-rep-max clean

*12-min. cap for 18.2 and 18.2a

3/1/2018

WOD

10 minute AMRAP:

(2,4,6,8,10, etc)

-Power cleans (#155/105)

-Push jerks 

AFTER PARTY: 3 Rounds (NFT)

-20 supermans

-:90s front plank

-50 UNBROKEN DU's

 

2/28/2018

Strength- Bench press 5.5.5.5.5 (65% 1RM- 2 second pause @ chest for each rep)

WOD

5 Rounds for time:

-15 Burpee box jump overs (24"/20)

-200m Weighted run (#30/20)

 

2/27/2018

Strength- Back Squats:

-5 Reps @ 60%

-2 Reps @ 70%

-5 Reps @ 65%

-2 Reps @ 75%

-5 Reps @ 80%

-2 Reps @ 85%  

WOD

2 Rounds for time:  

-500m Row  

-25 Ring Dips

*10 min Time Cap

2/26/2018

Strength-

1.) Halt snatch (below knee) 2.2.2.1.1.1 (Work to ABOVE 80% 1RM)

2.) Snatch grip deadlifts 5.5.5 (90% of weight performed in the halt snatch)

WOD

7 minute AMRAP:

-10 Thrusters (#105/75)

-10 C2b pull ups

2/24/2018

WOD

20 minute AMRAP:

-5 Squat cleans (#185/125)

-10 Ring dips

-20 Push ups

-30 DU's

 

2/23/2018

WOD

"18.1"

Complete as many rounds as possible in 20 minutes of:

-8 toes-to-bars

-10 dumbbell hang clean and jerks

-14 / 12-cal. row

*VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Teenagers 14-15: Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell Scaled Teenagers 14-15: Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, use 10-lb. dumbbell Masters 55+: Men use 35-lb. dumbbell Women use 20-lb. dumbbell Scaled Masters 55+: Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

 

2/22/2018

Strength- (Increase weight each set)

A.) Push Press:  4-4-4  

B.) Push Jerk:  3-3-3  

C.) Split Jerk:  2-2-2

WOD

Every 2 minutes for 12 minutes:  

-6 T2B

-6 Goblet Squats (#70/53)  

-6 High Box Jumps (34"/28)

2/21/2018

Strength- 

A.) Sumo deadlifts 5.5.5 (75% 1RM)

B.) Stiff leg deadlifts 8.8.8 (85% of the weight used for the sumo deadlift)

WOD

For time:

-150 Walking lunges (Body-weight)

-75 Burpees

Time CAP: 15 minutes

2/20/2018

Strength- Overhead Squats:  

Set 1.  8 @ 55%  

Set 2.  6 @ 65%  

Set 3.  4 @ 70-75%  

Set 4.  2 @ 80-85%

WOD

10 minute AMRAP:  

-10 OHS (#135/95) 

-10 Lateral Burpees over the bar

-10 Russian KB Swings (#70/53)

2/19/2018

WOD

6 Rounds For Time:  

-8 C2B pull-ups

-1 Snatch (#185/115) 

-8 Strict HSPU  

Accessory Work:  3 Rounds NFT

-20 GHD Sit-ups

-10 Single arm DB Overhead Squats

 

2/17/2018

WOD

5 (3 minute Rounds for time):

*2 minute rest between rounds

1.) -10 Box jumps (24"/20)

-10 Burpees

2.) -10 Ring dips

-10 Wall balls (#20/14)

3.) -25 DU's

-10 Plate GTO (#45/35)

4.) -20 Air squats

-20 Ab-mat sit ups

5.) -Cal Row

 

2/16/2018

WOD 

20 minute AMRAP:

-3 Clusters (#165/105)

-12 Toes to bar

2/15/2018

Strength- Single arm KB press (Kneeling position) 8.8.8.8

WOD

4 Rounds for time:

-15 Push press (#115/75)

-90 DU's

-30 Push ups

 

2/14/2018

Strength- Sumo deadlifts 6.6.6 (65% 1RM)

Matt's Birthday

WOD

"KONG"

3 Rounds for time:

-1 Deadlift (#455/320)

-2 Muscle ups

-3 Squat cleans (#250/175)

-4 HSPU

FITNESS: 

Deadlift (#225/155)

Squat clean (#135/95)

PERFORMANCE: 

Deadlift (#305/205)

Squat clean (#175/135)

ADVANCED:

Deadlift (#355/245)

Squat clean (#205/155)

 

2/13/2018

Strength- Front Squats:  Every 2 minutes for 10 minutes

-5 Tempo Squats @ 55%, 3 seconds on the way down

WOD

3 Rounds for Time:  

-21 cal row

-12 HSPU

-3 Rope Climbs

2/12/2018

Strength- Narrow grip bench press 3.3.3.3.3 (Increase load each set)

WOD

10 minute EMOM:

-1 squat snatch (85% 1RM)

Accessory: 3 Rounds:

-12 False grip ring rows (feet suspended)

-:20s Chin up static hold

 

2/10/2018

WOD

For time: (w/ a partner)

4 Rounds:

-25 KBS (#53/35)

-50 DU's

Rest 3:00

3 Rounds:

-10 Power snatch (#135/95)

-10 Hang power clean (below knee)

Rest 3:00

2 Rounds:

-50 Push ups

-50 Sit ups (must be synchro)

*Athletes can partition reps

2/9/2018

WOD

20 minute AMRAP:

-10 DB OH lunges (#50/35)

-15 C2B pull ups

-20 Wall balls (#20/14)

2/8/2018

WOD

For Time:  

(135#/95#)

–12 Power Cleans

–12 Front Squats

–12 Push Jerks

*Rest 3:00, then (165#/115#)

–9 Power Cleans

–9 Front Squats

–9 Push Jerks

*Rest 3:00, then (185#/135#)

–6 Power Cleans

–6 Front Squats

–6 Push Jerks 

Conditioning:  5 X 200m Sprints (RUNNING), 1 min rest b/w efforts

 

2/7/2018

Strength-

A.) Kneeling plyo squats 5x5*

B.) Ring dips 3x10 

*Increase intensity by holding weight or jumping on to plates

WOD

3 Rounds for time:

-20 OHS (#75/55)

-65 DU's

2/6/2018

Strength- Deadlifts:  Every 2 min for 8 minutes:  

Set 1-  8 @ 55% 

Set 2-  6 @ 65%  

Set 3-  4 @ 75%  

Set 4-  2 @ 85%

Conditioning- Tabata row

WOD

5 minute AMRAP:  

-3 T2B right into 3 Bar Muscle Ups  

 

*Try not to drop from the bar between the T2B and BMU's.

**Scaling options will be available

 

2/5/2018

Strength- Snatch balance 7x1 (Increase load each set)

WOD

"18.0"

21-15-9

-DB Snatch (#50/35)

-Burpee over DB

2/3/2018

6th Annual Women's Wod Jam

9am-4pm

 

2/2/2018

Strength-  3 Rounds:

-12 Box dips w/ 2 boxes (SC=1 Box, straight leg or bent knee)

-7 Bench press @ 75% 1 RM

WOD

For time:

-55 Burpee box jump overs (24"/20)

2/1/2018

WOD

20 min EMOM:  

A.  6 Hang Squat Cleans @ 60% of 1 RM  

B.  12 Box Jumps (24"/20")  

C.  6 Shoulder to Overhead with Hang Squat Clean Weight  

D.  100m Sprint Row

Accessory Work 4 rounds NFT:  

-20 (10 each arm) DB Bicep Curls

-20 ( 10 each arm) DB Renegade Rows

 

1/31/2018

Strength- Tabata:

A.) Hollow body holds

B.) Banded Russian KBS (#53/35)

WOD

14 minute AMRAP:

-15 V-ups

-200m Run

-10 Sumo deadlifts (#225/155)

-200m Run

1/30/2018

Strength- Every 2 minutes for 10 minutes:  

- 5 Tempo Squats @ 55-65% 

*3 seconds down, pause at the bottom, explode coming back up

WOD

3 Rounds for time:

 -25 Calorie Row

-50 Air Squats

-100 DU's

1/29/2018

Strength- E2MOM (14 minutes)

-1 Squat snatch + 2 OHS (Increase weight each set)

WOD

15-12-9

-DB snatch (#50/35)- each arm

-C2B pull ups

1/27/2018

Strength- Resistance sprints x8

WOD

12 minute EMOM:

-4 Push jerks (#165/105)

-4 Hang power cleans

1/26/2018

Strength-

3 Rounds: Athlete chooses weight

-12 Barbell good mornings

-12 Double KB reverse lunges (Begin by standing on top of 1-2 (#45) plates)

-:30s Wall sit w/ weight

3 Rounds: 

-10 Box jump squats (30"/24)

-10 Plate squats (#35/25)

WOD

For time:

-100 Sit ups

-50 Burpees

1/25/2018

Strength-

E3MOM:  (15 minutes)

-2 Touch & Go Squat Cleans, 2 Front Squats, 2 Split Jerks.  

*Attempt to increase weight each set

WOD

"JACKIE"

-1k Row

-50 Thrusters (#45/35)

-30 Pull ups

TIME CAP: 9 minutes

 

1/24/2018

Cheyenne's B-DAY

WOD

33 minute AMRAP:

-1 Cluster (#155/105)

-24 HSPU

-19 Pistols

-8 Back squats (off ground)

-5 Burpee bar MU's

*Scaling options offered

1/23/2018

Skills: (15-20 minutes)

Ring Muscle Ups & Rope Climbs

OR

Handstand Walks & Strict Muscle Ups

WOD

For time:

6-3-6

-Rope Climbs

-Ring MU's

-Deadlifts (#295/205)

1/22/2018

WOD

16 minute AMRAP:

-5 Hang squat snatch (#135/95)

-10 TTB

-50 DU's

1/20/2018

WOD

"THE GRAEM-SLAM"

For time:

-100 Pull ups

-100 Burpees

-1 mile run

-100 Air squats

*SCALING- Perform 1/2 of all reps

1/19/2018

Strength- 3 Rounds: (20 minutes)

-10 Strict TTB

-10 Strict L-pull ups

-50 UNBROKEN DU's

WOD

5 Rounds for time:

-10 Front squats (#135/95)

-15 Box jumps (24"/20)

TIME CAP: 15 minutes

 

1/18/2018

WOD

18 minute AMReps:

(Ascending ladder- 2,4,6,8,10, etc.)

-Clean and jerks (#155/105)

-Ring dips

Accessory Work: 3 Rounds (NFT):  

-10 (each side) DB Side Lunges

-10 (each leg) Single Leg KB Deadlifts  

-20 V-ups

 

1/17/2018

Strength- 3 sets of MAX EFFORT: (Athletes can rest at the top of the movement)

-Push ups

WOD

15-20-25-20-15

-Burpee to bar

-Cal Row

1/16/2018

Strength- 6 minute E2MOM (3 sets total)

-3 OHS w/ a 2 second pause @ the bottom of each squat- 75% 1RM)

WOD

E3MOM (18  minutes total)-rotate stations every minute

Station #1- DB strict press (#35/20)- 10 reps

Station #2- Strict pull ups- (6-10 reps)

Station #3- Plate pinch hold (#45/35)- 30 seconds per round

 

1/15/2018

Strength- Snatch balance 2.2.2.2.2.2 (Increase weight each set)

WOD

10 minute AMRAP:

-15 Pull ups

-15 KB swings (#53/35)

-30 DU's

1/13/2018

WOD

w/ a partner

8 Rounds for time:

-10 DB thrusters (#50/35)

-10 TTB

-10 Alt. DB front rack lunges- 5 each leg

*1 athlete works at a time.  Partner A must complete thrusters before partner B can start their thrusters so forth and so on.  The entire workout will follow this pattern

1/12/2018

WOD

22 minute AMRAP:

-5 Hang power cleans (#175/125)

-9 Sumo deadlifts 

-14 Ring push ups

1/11/2018

Strength- E2MOM: 12 minutes

- 3 Front squats + 1 Jerk (75-80% 1RM of C and J)

WOD

18-12-6

-C2B pull ups

-DB snatch (#50/35)- R/L

1/10/2018

WOD

5 Rounds for time:

-20 Burpee box jump overs (24"/20)

-15 Ring dips

AP: Stretching

1/9/2018

Strength- 12 minute EMOM

-2 Back squats (80-85% 1RM)

WOD

15 minute AMRAP:

-400m Row

-50 DU's

-10 Strict HSPU

1/8/2018

Strength-1 Hang squat snatch + 1 Squat snatch (Work up to a HEAVY single)

WOD

For time:

-100 Wall balls (#20/14)

1/6/2018

WOD

w/a  partner:

20-16-12-8-4

-Power cleans (#155/105)

-Back squats

*Run 200m in between every round

*1 athlete works at a time.  The runs will be performed together

1/5/2018

Strength- Strict pull ups 6.8.10.12 (Weighted if applicable)

WOD

For time:

40-30-20

-Deficit push ups (#45/25)

75-50-25

-Ab mat sit ups

1/4/2018

Strength- 1 Push press+ 1 Push jerk+ 1 Split jerk (16 minutes to est. a HEAVY complex)

WOD

 3 Rounds for time:

-10 Hang squat snatch (#135/95)

-20 TTB

 

1/3/2018

Strength- Sumo deadlift 5.5.5.5.5 (Increase weight each set)

WOD

11 minute AMRAP:

-10 DB push press (#50/35)

-20 DB squats

-30 DU's

 

1/2/2018

(10am, 11am, 4pm, 5pm ONLY)

WOD

5 Rounds for time:  

-20 Calorie Row 

-15 DB Hang Power Cleans (#50/35) 

-10 Front Rack DB (#50/35) Lunges (5 each leg) 

1/1/2018

CLOSED

HAPPY NEW YEAR!!!