970-343-9040 | FIND US: 336 SPRING CREEK CIRCLE - UNIT 1 - GYPSUM CO 81637 USA

07/31/2019 Wednesday

Warm up: 2 rounds 30 single Junp Rope 10 Scap Push Ups 10 Push Ups 10 Back Extensions Strength: Pull Overs 4×10 Bench Press 4×10 Dumbbell Floor Press 4×10 Wod: 9-15-21 Deadlift @ 60% of 1 rep max Double Unders...

07/30/2019 Tuesday

Warm Up: 2 Rounds: 5 Burpees 150 Meter Row 10 Lunges 5 Each Leg 15 Strict Press 45/35 Conditioning: Emom 12 Min. Odd: 10 Burpees Even: 15/12 Cal Row Amrap 20 Min 5 Shoulder 2 Overhead 135/95 10 Box Jumps 24/20 15 Medicine Ball Cleans...

07/29/2019 Monday

Wod: “Monday Mash” Courtesy Of Crossfit Linchpin 15-12-9-6-3 reps for time of:  Overhead Squat, 115/75  Ring Dips  “Helen”  3 Rounds for time of:  400m run  21 Kettlebell Swings, 53/35  12 Pull-ups ...

07/26/2019 Friday

Wod: “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double...