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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

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!!!