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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.

WOD

WOD

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