Monthly Archives: February 2016

Deadlift “The deadlift, being no more than picking a thing off the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.”  – Greg Glassman, the founder of CrossFit Part. A Deadlift (20minutes) Find your 1 rep max (1RM) 1-1-1-1-1-1-1 Start 7 attemptsContinue reading “Monday, 2/29/16”

“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 unders For beginners, you can break down all those numbersContinue reading “Saturday, 2/27/16”

ATTENTION! WE ARE CANCELING EVENING 4:30, 5:30, 6:30 CLASSES FRIDAY 2/26 FOR OPEN EVENT AT CF JUNCTION. WE ARE STILL HAVING CLASSES IN THE MORNING. Download CrossFit Open 16.1 details PDF format file We will do 16.1 today. Even though we don’t have any athlete playing Open this year, it’s great to check out becauseContinue reading “Friday, 2/26/16”

Part A. Press 5 rounds NFT (Not For Time) for advanced level 65/55 3 Strict Press 45/35 3 Push Press 45/35 3 Push Jerk 45/35 Press, Push Press, Push Jerk Video link   Part B For Time 21-15-9 Thrusters (Front squat + Push Press) 135/95 Toe to Bar – Knee to Elbow for Beginners FacingContinue reading “Thursday, 2/25/16”

Part A. Hang Power Clean Find 3 rep max Click here for hang clean demo Part B. AMRAP 24 3-6-9-12-15-18… Add 3 each round  Hang power clean 155/105  For beginners 45/35 For elites 185/135 Handstand push ups For beginners, handstand kicks Box jump 24/20

Part A. Pull up progression (10 minutes) 5  rounds of 3 x Chin-up grip hands and elbows together 3 x Chin-up grip hands shoulder width wide 3 x Pull up regular grip All strict pull up. If you don’t have a pull-up, use a band. Purple band 140# Black Band 100# Green Band 65# BlueContinue reading “Tuesday, 2/23/16”

Hello everyone, I am very excited to start CF Juke Joint here in Grand Junction! Here is the first WOD in the history. Of course we are starting with SQUAT. Squat is one of the most important functional movements. Check out SQUAT HISTORY —> Click this link Part. A. Back Squat for five sets each at tenContinue reading “Monday, 2/22/2016”

Part A. 3 position snatch *** Find 1RM 3 position snatch video link Part B. EMOM 10 Snatch Complex Full snatch-Snatch balance-OH squat 135/95 Snatch Balance video link Part C. For time 4 rds 5 Power Snatch 155/115 15 T2B 400m run / 50 Double under / 150 singles  

Part A. Front Squat 1-1-1-1-1-1-1 Front Squat Video Link – CrossFit HQ Part B. EMOM 10 5 Front Squat on the minute @65-75% of the 1RM from part A. Part C. Tabata SDHP 65/45 Sit up Push Press 65/45 Burpee over bar SDHP Video link – CrossFit HQ  

Part A. EMOM 14 Even minute – 5 Ring Dips Odd minute – 5 Ring Rows How to do Ring Dips-CrossFit HQ How to do Ring Rows Part B. Cindy AMRAP 20 5 Pull ups 10 Push ups 15 Air squats CINDY – CF STL