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

303.919.4673
Skip Miller
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
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.
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.
500
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.
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.
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 |