Front Range CrossFit

       

The FRCF Intro Program
Interested in trying out what we do at Front Range CrossFit?  The next FRCF Skills Workout takes place at Noon on Tuesday, May 29th.  If you would like to come in and try a free workout and experience what we do, please email skip@FrontRangeCrossFit.com.   

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Workout 5/29/12

General Warmup
550 meter run
20 ring rows
20 pushups
20 pullups
In that order. 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 3 of strict press, up to 165 lbs (115 lbs)
20 double-unders after each set 

Workout
3 rounds for time of:
50 double-unders
40 situps
30 squats
20 pullups, chin over
10 strict presses, 95 lbs (65 lbs)

If you can do HSPUs, please do them instead of the presses. 

"The deepest principle in human nature is the craving to be appreciated."
- William James 

 

Workout 5/28/12

Memorial Day Workout

3,000 reps

We have just had our 3,000th coalition casualty in the war in Afghanistan.  

Petty Officer 1st Class Ryan J. Wilson, 26, of Shasta, California, died May 20.  He was assigned to U.S. Naval Forces Central Command in Bahrain and was supporting the Afghanistan mission.

You will be working in a group of 4 today and your team will perform 3,000 reps, with only one of you working at a time.

You are here.  They are not.  Go Hard.

Exercises:
pullups
pushups
situps
squats
KB stuff
box jumps
ballslams
wall balls
toes-to-bar
muscle-ups
double-unders

"Courage charms us, because it indicates that a man loves an idea better than all things in the world, that he is thinking neither of his bed, nor his dinner, nor his money, but will venture all to put in act the invisible thought of his mind."
- Ralph Waldo Emerson 

Workout 5/27/12

Rest day.

"For every promise, there is a price to pay."
- Jim Rohn

Workout 5/26/12

General Warmup
500 meter row
550 meter run 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 3 of squat snatch, up to 165 lbs (115 lbs)
20 double-unders after each set 

Workout
5 rounds, on the 5 minute start interval of:
300 meter row
5 squat snatches, 135 lbs (95 lbs)
30 double-unders

"The easier it is to do, the harder it is to change."
- Eng's Principle 

Workout 5/25/12

General Warmup
1000 meter row
30 V-ups 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 3 of power snatches, up to 165 lbs (115 lbs)
5 ring dips after each set 

Workout
5 rounds for time of:
10 dips
10 romanian deadlifts, 135 lbs (95 lbs)
150 meter run 

"The chains of habit are generally too small to be felt until they are too strong to be broken."
- Samuel Johnson

Times:
Alex	9:56
Andy	9:36
Becky	5:34
Beecroft	9:26
Brian	9:20
Caleb	5:52
Clay	9:23
Cori	9:23
Dana	10:02
Dubosome	8:30
Erica	9:58
Gary	11:18
Greg	10:30
Hathcock	7:14
Huffine	6:55
Jesus	12:47
Jumper	5:24
Kurt	10:07
Lance	6:00
Lee	5:37
Louisa	9:55
Ogar	5:51
Papa John	6:09
Powell	8:09
Rolo	8:42
Shannan	8:00
Silverman	8:50
Utah	7:57
Wiley	7:05
Wolfe	8:05
JT	9:33	(assist bands)
Baz	12:13	(assist bands)
Jenn	7:04	(assist bands)
Mama John	7:30	(assist bands)
Nicole	6:25	(assist bands)
Rosa	8:39	(assist bands)
Shaira	8:30	(assist bands)
Rylander	9:58	(assist bands)
Kris	9:51	(assist bands)
Amanda	9:57	(assist bands)
Brown	10:43	(assist bands)
MnM	7:46	(assist bands)
Carl	10:26	(assist bands)
Boaz	11:44	(assist bands)
Christy	9:00	(assist bands)
Kerrie	10:24	(assist bands)
Daine	8:39	(assist bands)
Lewis	8:05	(modified)
Cheryl	7:11	(modified)
Julian	6:34	(modified)
KK	11:58	(modified)
Big Jon	8:10	(modified)
Socks	9:00	(modified)
Monday
Becky	4:54
Thursday
Jumper	7+1
O-Lift Workout		Strength Workout
Hathcock		Wiley
Caleb		Nicole
Lee		Dana
Ogar		Kris
Becky		Utah
Jumper		MnM
Cori		Clay
Jodi		Papa John
Chad		Andy
Silverman		Dubosome
Jumper		Brian
SFM		Big Jon

Workout 5/24/12

General Warm-up
4 x 20 pullovers 

Mobility Session/Team Stretch

Workout Specific Warm-up
 3 rounds NFT of:
10 light kettlebell snatches, each hand
10 pullups
10 kettlebell situps, light 

Workout
As many reps in 20 minutes of:
30 pullups, chin over
30 pushups
30 lunges, total

If you are awesome at pullups, and will be doing more than 100 pullups total in this workout, please cut the number of pullups in half and do strict pullups.  So 15 strict pullups per round.

"Not the maker of plans and promises, but rather the one who offers faithful service in small matters.  This is the person who is most likely to achieve what is good and lasting."
- Johann Wolfgang von Goethe 

Rounds:
AJ	3+30	[strict pullups]
Amaria	5+7	[strict pullups]
Brown	3+5	[strict pullups]
Bryce	4+17	[strict pullups]
Colleen	5+22	[strict pullups]
Dana	4+9	[strict pullups]
Erica	5+11	[strict pullups]
Frank	5+45	[strict pullups]
Gully	4+25	[strict pullups]
Huffine	4+68	[strict pullups]
Lambo	4+35	[strict pullups]
Nick	5+9	[strict pullups]
Okuna	5+6	[strict pullups]
Papa John	8	[strict pullups]
Parker	4+27	[strict pullups]
Rose	5+37	[strict pullups]
Scott	6+5	[strict pullups]
Scuba	4+26	[strict pullups]
Shannan	4+33	[strict pullups]
TJ	6+5	[strict pullups]
Vaughan	5+3	[strict pullups]
Alex	4+1
Andy	3+21
Bartik	4
Becky	6+5
Ben	4+2
Billy	3+68
Cannon	3+42
Chance	5+6
Fahey	4
Fran	3+9
Greg	3+41
Hiram	3+41
Jenn	4+25
Joanna	2+15
Jody	3+72
Julian	4+1
Kumagai	3+35
Lauren	2+60
Lewis	3+28
Lo	4+14
Morriah	2+78
Parks	4+13
Phillip	2+50
Rylander	3+11
Small	4+22
Stacy	3+22
Stanimal	4+9
Wiley	3+78
Cheryl	4+40	(modiified)
KK	3+24	(modiified)
Lindsey	4	(modiified)
Kris	4+10	(modiified)
Socks	4+14	(modiified)
KO	4+24	(modiified)
JW	2+49	(modiified)
Jesse W	NFT	(modiified)
LuLu	3+45	(modiified)
Tiffany	3+46	(modiified)
Kyle	NFT	(modiified)
Kerrie	3+86	(modiified)
Neely	3+32	(modiified)
Skills Workout
10 minutes of:
10 push jerks
20 lunges
30 jumps
Rounds:
Erin H	5+2
Lauren	6+3
Sandvig	4+3
Kellogg	5+30
O-Lift Workout		Strength Workout
CoCo		Jenn
Kumagai		Cheryl
Shannan		Dana
Scott		Frank
KO		Colleen
Papa John		Becky
TJ		Lewis
Bryce		TJ
Kyle		Socks
Scuba
Lambo
Erica
Colleen

Workout 5/23/12

General Warmup
550 meter run 

Mobility Session/Team Stretch

Workout Specific Warmup
3 rounds NFT of:
10 ring rows
15 pullovers
20 partner wallballs, 20 lbs (14 lbs)

Workout
3 rounds for time of:
400 meter run
12 toes-to-bar
21 wall ball shots, 20 lbs (14 lbs)

If you can do muscle-ups, please do 3 or 4 muscle-ups instead of the toes-to-bars.  If you can go straight through, do four.  If you are doing singles, do three.

"Silent gratitude isn't much use to anyone."
- G.B. Stern

Times:
Alex	13:40	[muscle-ups]
Amaria	17:09	[muscle-ups]
Caleb	8:18	[muscle-ups]
Cho	11:11	[muscle-ups]
Colleen	11:13	[muscle-ups]
Cori	11:18	[muscle-ups]
Dan	10:43	[muscle-ups]
Dubos	9:11	[muscle-ups]
Hathcock	8:09	[muscle-ups]
Huffine	8:49	[muscle-ups]
Jumper	9:30	[muscle-ups]
KO	13:35	[muscle-ups]
Kumagai	16:03	[muscle-ups]
Lambo	15:07	[muscle-ups]
Lee	7:51	[muscle-ups]
Mark	11:54	[muscle-ups]
Pat	10:10	[muscle-ups]
Petty	9:15	[muscle-ups]
Utah	12:10	[muscle-ups]
Bartik	10:05	[bar muscle-ups]
Bruno	12:12	[bar muscle-ups]
Chance	10:35	[bar muscle-ups]
Jody	14:03	[bar muscle-ups]
Roberto	12:28	[bar muscle-ups]
Rylander	14:39	[bar muscle-ups]
TJ	10:38	[bar muscle-ups]
Wolfe	12:59	[bar muscle-ups]
AJ	12:45
Ann	14:47
Bartik	12:01
Beecroft	11:02
Ben	13:46
Big Jon	9:34
Billy	10:52
Blyde	16:43
Brandon	10:01
Brian	9:54
Bryce	12:06
Erica	10:08
Fahey	12:05
Gary	12:20
Greg	19:07
Jane	12:48
Jennifer	16:25
Joanna	13:28
Jodi	13:07
Julian	11:12
Kahn	11:59
Kris	17:33
Lacy	10:13
Louisa	9:54
Roberto	13:05
Scott	12:16
SFM	13:51
Shaira	15:06
Stacy	13:39
Stanimal	11:17
Wenke	15:55
Wiley	12:05
Kurt	13:06	(modified)
Baz	15:41	(modified)
Kerri	13:39	(modified)
Dre+1	15:01	(modified)
Jacque	16:24	(modified)
Tauer	16:04	(modified)
Margaret	12:35	(modified)
Rosa	12:43	(modified)
Kadir	12:13	(modified)
Vaughan	11:39	(modified)
Tanya	11:51	(modified)
Double
Colleen	15:23
Jumper	13:29
O-Lift Workout		Strength Workout
Wiley		Kerri
TJ		Wolfe
Colleen		Utah
Lee
Caleb		Basic Barbell
Cori		Beecroft
Shaira		Stanimal
Hathcock		Small
Jumper
CoCo		Team Workout
Dozer		Caleb
Colleen		Lee
Jumper		Colleen
Silverman		Dozer
Bryce		Christo
Utah		Jumper
Cho
Dubos
Louisa
Erica

Workout 5/22/12

General Warmup
1000 meter row 

Mobility/Team Stretch

Workout Specific Warmup
3 rounds, NFT of:
10 toes-to-bar
10 kettlebell swings, light
10 stick jumps 

Workout
For time:
1000 meter row
80 air squats
60 stick jumps, 12" stick
40 kettlebell swings, 24 kg (16 kg)
20 toes-to-bar
10 squat cleans, see chart

Max Clean	Workout weight
>265 lbs (>165 lbs)	225 lbs (155 lbs)
220 lbs - 264 lbs (145 lbs - 164 lbs)	205 lbs (135 lbs)
200 lbs - 219 lbs (135 lbs - 144 lbs)	185 lbs (125 lbs)
185 lbs - 199 lbs (125 lbs - 134 lbs)	165 lbs (110 lbs)
175 lbs - 184 lbs (115 lbs - 124 lbs)	155 lbs (105 lbs)
165 lbs - 174 lbs (105 lbs - 114 lbs)	135 lbs (95 lbs)
135 lbs - 164 lbs (90 lbs - 104 lbs)	115 lbs (75 lbs)
115 lbs - 134 lbs (80 lbs - 89 lbs)	95 lbs (65 lbs)
100 lbs - 114 lbs (70 lbs - 79 lbs)	75 lbs (55 lbs)
<99 lbs (<69 lbs)	65 lbs (40 lbs)

 "The man who cannot believe in himself cannot believe in anything else."
- Roy L. Smith

Times:
AJ	17:54
Alex	14:43
Alyson	15:14
Andy	22:35
Ann	18:04
BA	17:27
Baird	16:59
Balaban	14:34
Beecroft	15:30
Berj	20:34
Big Jon	15:05
Bill	15:50
Brown	19:35
Bruno	16:15
Bryce	17:13
Cannon	20:41
Carl	16:40
Chad	20:18
Cho	19:55
Christy	19:30
Colleen	14:35
Dana	19:30
David	18:45
Diane	17:02
Dubos	16:24
Erica	14:12
Fahey	18:35
Fran	19:30
Geoff	11:27
Greg	22:05
Gullick	16:10
Hiram	13:43
Huffine	18:05
Jenn	20:01
Jesus	19:32
Jim	18:19
Joe	15:14
Julian	18:48
JW	19:15
Kerrie	19:!2
Kinzer	15:40
Kris	16:46
Kumagai	17:37
Kurt	17:31
Larry	20:23
Lauren	16:17
Louisa	15:12
LuLu	16:45
Margaret	14:28
Matty G	16:05
Molly	13:58
Morriah	17:16
Nicole	18:50
Okuna	14:22
Papa John	15:12
Parker	18:51
Parks	17:30
Pat	19:02
Petty	16:30
Powell	15:47
Robb	14:59
Roberto	19:36
Rosa	17:38
Rylander	20:15
Scott	17:56
Shaira	20:40
Stacy	17:34
Stanimal	16:43
Tanya	20:23
Tao	22:52
Tiede	18:10
Utah	21:28
Vaughan	23:04
Wesley	18:40
Wiley	16:16
York	17:05
KK	17:49	(modified)
Lewis	13:28	(modified)
Cheryl	16:14	(modified)
Dre	18:01	(modified)
Paul	15:23	(modified)
Jodi	17:23	(modified)
Kadir	16:24	(modified)
Silverman	NFT	(modified)
Kat +1	14:05	(modified)
Becca	13:05	(modified)
Socks	21:42	(modified)
Jesse W	????	(modified)
Neely	21:30	(modified)
O-Lift Workout		Team Workout
Rylander		Jumper
Jenn		Colleen
Geoff		Cori
CoCo		Lee
Small		Caleb
Utah		Becky
Erica		Dozer
Kumagai		Lambo
Aladeen		Lo
Jumper		Shannan
Colleen		KO
Lee		Scuba
Caleb		Christo
Becky
Dozer		Strength Workout
Lambo		Dubos
Louisa		Silverman
Shannan		Kadir
KO		Balaban
Scuba		Cho
Christo		Bryce
Papa John		Kris
Vaughan		Tiede
Big Jon		Shaira
Andy

Workout 5/21/12

General Warmup
1000 meter row
4 x 20 pullovers 

Mobility/Team Stretch

Workout Specific Warmup
5 x 3 power clean up to 75%
3 x 1 power clean up to max 

Workout
5 rounds for time of:
3 power cleans, 80% of max
150 meter run

Run Hard!!!!

"Experience tells you what to do; confidence allows you to do it."
- Stan Smith 

Times:
Dozer	4:27	255
Ogar	4:08	255
Scuba	6:25	255
Hathcock	4:28	245
Petty	5:02	245
Christo	4:38	245
Javeir	5:00	225
Lee	4:00	225
Cannon	6:38	225
Silverman	5:55	225
Papa John	4:10	225
Bryce	5:22	225
Frank	5:32	225
Caleb	4:43	215
Tiede	5:38	205
Wiley	5:25	205
Cho	5:20	205
CoCo	7:06	200
TJ	5:33	195
Dan	5:19	195
Bruno	4:44	195
Alex	5:08	195
Pat O	6:06	190
Pat	4:58	185
Kurt	5:42	185
Timmy	7:57	185
Jesus	5:48	185
Rose	4:30	185
Chance	5:13	185
Scott	6:20	185
Balaban	5:55	185
Dubos	5:24	185
Dana	4:37	185
Kahn	5:30	185
Chad	6:55	185
Andy	4:39	180
Berj	4:48	175
Gary	4:35	175
David	5:00	175
Joe	4:44	175
Ben H	5:25	175
Ben	5:48	165
Bill	4:28	165
Kule	4:57	165
BA	5:52	155
Stanimal	5:30	155
Fahey	5:25	155
Kadir	5:30	155
Parker	5:19	155
Vaughan	5:22	155
Jim	4:38	150
Small	4:57	150
Carl	6:49	145
Wofle	5:48	135
Okuna	5:55	135
Brown	5:13	135
Paras	6:50	135
Brandon	5:30	125
JW	8:31	115
JT	5:24	105
Baz	7:20	95
Neely	8:42	75
Lewis	4:13	(modified)
Big Jon	7:11	(modified)
Jumper	4:56	165
KO	4:55	155
Colleen	5:13	155
Louisa	5:28	145
Joanna	5:06	135
Louisa	4:10	135
Jody	5:36	135
Rylander	5:56	135
Amaria	5:05	135
Alyson	4:53	130
Stacy	5:20	125
Erica	4:50	125
Lacy	5:26	115
Parks	5:50	115
Jenn	5:02	105
Kumagai	5:50	105
Morriah	6:00	105
MnM	5:04	105
V	5:49	100
Mini	5:54	95
Amanda	6:00	95
Shaira	4:32	95
Rosa	5:28	85
Margaret	4:32	85
Ann	5:40	85
Tauer	5:38	85
Erin	5:57	85
Tanya	5:42	85
AJ	5:07	75
Jane	4:48	75
KK	6:49	65
Sandra	5:58	55
Elina	5:50	45
Cheryl	6:10	(modified)
Tamela	6:20	(modified)

 

Workout 5/20/12

Rest day.

"Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstances."
- Bruce Barton