WOD for 10/30

Strength/Skill:
– 4×3 Snatch Grip Deadlift (100% BW)

WOD:
20 Rounds for time:
– 8 Back Squat (115/90)
– 10 Sit ups
– 12 Double Unders (36 singles)

Congrats to everyone for killing Fran…and NARF yesterday!

Reminder that this Sunday we will be hosting the King Kompetition at Omnia and open gym that day will be cancelled. If you are interested in competing or volunteering please email us at info@crossfitomnia.com.

WOD for 10/28

Workout for 10/28

Strength/Skill:
EMOM 10 Minutes:
– 2 Power Clean (Heaviest possible)

WOD:
Naples 50:
– 50 Double Unders
– 50 Air Squats
– 40 DU
– 40 AS
– 30 DU
– 30 AS
– 20 DU
– 20 AS
– 10 DU
– 10 AS

For Time:
– 5 Rope Climbs
– 5 Clean and Jerk (115/90)
– 4 Ropes Climbs
– 4 C&J (135/105)
– 3 Ropes Climbs
– 3 C&J (155/120)
– 2 Ropes Climbs
– 2 C&J (175/135)
– 1 Rope Climb
– 1 C&J (195/150)

Weekend of 10/26-27

Saturday
– Free Class – 10-11am
– Open Gym – 11am-1pm

Sunday
– Open Gym – 10am-noon.

If you have time and want to go support fellow Warriors on Saturday, below are the heat times for our 5 teams competing at Mile High CrossFit

1. Whiskey & Wine – Kara M and Kevin
WOD 1 – 8:30
WOD 2 – 10:55
WOD 3 – 1:00pm

2. Cereal Killers – Courtney and Mikey
3. Box Jump like Q*Bert – Whitney and Josh
WOD 1 – 9:06
WOD 2 – 11:25
WOD 3 – 1:34pm

4. 4 Scoops of Pre-Workout – Mackenzie and Stefan
5. Your Father’s Mustache – Kara S and Rj
WOD 1 – 9:24
WOD 2 – 11:40
WOD 3 – 1:51pm

WOD for 10/25

Workout for 10/25

Strength/Skill:
5 Sets of:
– 3 Hang Power Snatch (70% BW)
– 2 OHS
– 1 Snatch Drop

WOD:
21-15-9:
– Box Jump (30/24)
– Power Snatch (75/60)
– C2B Pullup

*Rest 3 Minutes*

21-15-9: 
– Overhead Squat (75/60)
– Burpee Jump Over Box (24/20)
– Pistols

If you have time this weekend, we have 5 teams competing in the Monster Mash at Mile High CrossFit. You can find all heat times, wods, and results here. Mile High CrossFit is located at 14185 E. Easter Ave. Unit B Centennial, CO 80112.

WOD for 10/24

Skill:
– Freestanding Handstand Practice

WOD:
4 Rounds for Time:
– 400m Run
– 30 Air Squats
– 20 Pushups
– 10 Burpee Box Jumps (24/20)

*Rest 5 Minutes*

3 Rounds:
– 250m Row
– 15 Hang Power Cleans (115/85)
– 15 Ring Dips
– 15 Wall Balls (20/14)

WOD for 10/21

Strength/Skill:
– 10 x 2+1+1 (2 Clean Pull + 1 Power Clean +1 Push Jerk)

3 Rounds of For Time:
– 10 Thrusters (115/85)
– 9 Deadlifts
– 8 Squat Cleans
– 7 Push Presses
– 6 Hang Power Cleans
– 5 Front Squats
– 4 Push Jerks
– 3 Hang Squat Cleans
– 2 Power Cleans
– 1 Shoulder Press

REST:
– After Round 1 – 3 Minutes
– After Round 2 – 2 Minutes
*Should be scaled to do rounds without dropping the bar

WOD for 10/18

Skill/Strength:
Death By Hang Squat Clean – 10 Minutes
– 2 Hang Squat Clean (115/80)
– Add 2 additional reps per minute

WOD:
For Time: 
– 15 Overhead Squats (95/70)
– 15 Chest to Bar Pullups
– 15 Thrusters
– 15 C2B Pull ups
– 15 Front Squats
– 15 C2B Pull Ups
– 15 Push Press
– 15 C2B
*Everytime you drop the bar must do 100m Sprint

Post WOD:
EMOM 6 Minutes:
– 12ft Handstand Walk
– 5 Burpees