Front Range CrossFit

WOD 5/12/08

5 rounds for time of:

10 clean and jerks, 115 lbs (75 lbs)
15 pullups
20 situps

"A man can succeed at almost anything for which he has unlimited enthusiasm."
- Charles M. Schwab

Comments (0)

WOD 5/11/08

Rest day.

"No man is free who is not master of himself."
- Epictetus

Ryan graduated from the Aurora Police Academy this past Friday. Congratulations Ryan!! Watch out Aurora.

Comments (6)

WOD 5/10/08

3 rounds for time of:

400 meter run
50 over-head squats, 45 lbs (35 lbs)

"All that is necessary is to accept the impossible, do without the indispensable, and bear the intolrable."
- Kathleen Norris

Times:
Cori	15:03	[50 lbs]
Matty G	14:14	[65 lbs]
SFM	14:39	[65 lbs]
D-Town	11:45
JT	19:16
Wenke	17:41
Green	14:26
Jen	17:42
Erin	14:26
Sandie	11:30
Natalie	15:49
Steve	17:03
Big Mike	19:19
Cari	14:42
Jodi	11:13
Brigitte	13:07	(15 lbs)
Meghan	9:53	(15 lbs, 2 rounds)
Tiffany	18:20	(row)
Shaira	17:33	(row)
Terry	18:10	(row)



Kettlebell Class
Josh
JT
Matty G
Big Mike
Kerri
Robyn
SFM

Workout
44 flights of stairs with:
bunker gear
air pack
hose pack

Athletes:

Rich

SFM

For more images please see the photo gallery.

Comments (4)

WOD 5/9/08

Red's birthday workout

30-20-10 reps for time of:

deadlift, 135 lbs (85 lbs)
parallette pushups
pullups

"To seek one's goals and to drive toward it, steeling one's heart, is most uplifting!"
- Henrik Ibsen

Times:
Dan	12:22
Green	13:32
Big Mike	17:32
Powell	7:16
Jeeves	5:55
Red	7:58
Robert	9:26
Chris	11:06
Vardo	9:35
Javi	14:42
Woody II	11:37
Houlne	14:56
Valerie	23:25	(Perfect Pushups)
Christy	11:00	(Perfect Pushups)
Erin	12:55	(Perfect Pushups)
Shaira	14:32	(Perfect Pushups)
Jumper	11:01	(Perfect Pushups)
Ferocious Red	14:32	(Perfect Pushups)
Roberto	16:24	(AG pullups)
Storm	11:14	(5 assist bands)
Farmer	19:01	(2 assist bands)
Lacy	14:28	(1b, pp)
Jenn	14:24	(1b, pp)
Kyle	18:08	(5b, air squats)

For more images please see the photo gallery.

Comments (1)

For time:
50 box jumps, 24" box, (20" box)
50 jumping pull-ups
50 kettlebell swings, 16kg (12 kg)
50 steps walking lunge
50 knees to elbows
50 push press, 45 pounds
50 back extensions
50 wall ball shots, 20 lb ball (12 lb ball)
50 burpees
50 double unders

Last done on 12/27/07.

"We need not be afraid of the future, for the future will be in our own hands."
- Thomas E. Dewey

Times:
Brian II	31:44
Farmer	51:29
Kerri	43:43
Jenn	38:16
Javi	38:03
Woody II	41:53
Chris	31:27
Red	35:13
Mike	24:56
Tao	31:16
Rich	25:38
Roeper	26:52
D-Town	33:31
Powell	24:42
Jumper	28:40
Patrick	37:28
Jodi	32:13
Matty G	23:52
Steve	34:18
Josh	29:45
Jeeves	32:07
Logan	29:28
Pam	34:01	(armpits)
Shaira	34:44	(armpits)
Tiffany	36:50	(armpits)
Ferocious Red	33:07	(armpits)
Jonathan	38:46	(armpits)
Terry	45:49	(knee raises)
Lacy	35:53	(knee raises)
Storm	51:42	(knee raises)
Everest	36:59	(knee raises)
Heidi	41:32	(knee raises)
Christy	27:46	(knee raises)
Big Mike	44:29	(knee raises)
Roberto	38:16	(knee raises)
Lesley	43:08	(knee raises)
Natalie	32:02	(knee raises)
JT	41:02	(knee raises)
Houlne	46:36	(knee raises)
Bruno	37:16	(knee raises)
Holly	42:48	(modified)
Julia	22:31	(1/2 reps)
Robyn	21:15	(1/2 reps)

Workout
5 x 5 back squat

Results:
Matty G	195 lbs
SFM	295 lbs

For more images please see the photo gallery.

Comments (2)

WOD 5/7/08

5 x 5 reps of:

front squat
shoulder press

"Someone's always saying, 'It's not whether you win or lose,' but if you feel that way, you're as good as dead."
- James Caan

Results:	Fr Squat	Press
Green	121	95
Ean	147	97
Jumbo Sexy	245	155 log
Brian II	155	105
Steve	205	110
Storm	135	110
Creature	210	135
Vardo	274	145
Woody II	195	145
Stretch	195	125
Javi	121	85
Jonathan	121	75
Valerie	121	75
Christy	125	80
Terry	90	105
Robyn	85	55
Logan	165	100
Rich	225	140
Emilio	195	135
Shaira	106	65
Jumper	130	70
Tiffany	137	75
Sandie	115	80
Heather	110	70
Karol	75	65
Katie	100	70
Matty G	205	135
Kristi	110	60
Cari	112	65
Jeeves	225	145
D-Town	195	135
Roeper	205	120
Houlne	195	110
Bruno	155	95
Mick	155	105
JT	155	85
Cori	145	75
Natalie	100	55
Jodi	122	70
SFM	235	140
Heidi	100	50	(deadlift)
Stacy	175	70	(deadlift)

Valerie did her first three pullups today. Then she did a lot of very happy, very loud screaming! It was cool to see. Nice job Val.

Comments (2)

WOD 5/6/08

SEAL Hero Challenge

Tuesday, May 6th 2008

The Navy Special Warfare Dive and Motivating team will be holding a SEAL Hero Challenge workout at Front Range CrossFit on May 6th, from 4:00 - 5:30 PM. The event is open to anyone willing to put their fitness to the test. We will be doing a Hero Workout named Danny. The workout is named after Danny Dietz, a Littleton CO native who was killed in action on June 28th, 2005 in Afghanistan. The workout can be scaled to any fitness level. We will have Coaches there to guide you through the different exercises.

For more information about Navy SEAL Gunner's Mate Second Class and Posthumous Navy Cross Recipient Danny Dietz please click on the link below.

http://www.news.navy.mil/search/display.asp?story_id=25573)

Danny

10 rounds for time of:
200 meter run
5 pullups
10 kettlebell swings, 53 lbs (35 lbs)
15 pushups

"Courage is the first of the human qualities because it is the quality which guarantees all the others."
- Sir Winston Churchill

Times:
Dan	25:29
Brian II	22:09
Chris

Front Range CrossFit