Workouts and Records

Most Recent Benchmark:
Mary on Aug 28, 2019 (348 days ago)


#1 Zero (Rounds) CrossFit
Workout of the Day

Drills and Skills:
Rope Climb

15 Min Amrap of:
1 Legless Rope Climb 15ft
10 Front Rack Lunges 50/35
30 Double-unders

S&B:
75m DB Death March, AHAP *while maintinaing correct positioning
100% 0%
1st6+11Brittney T Fri, Jul 14, 2017
Jackie S Fri, Jul 14, 2017
2nd6+10Christine Fri, Jul 14, 2017
3rd6Kristen W Fri, Jul 14, 2017
Leslie Fri, Jul 14, 2017
April Fri, Jul 14, 2017
1st9+13 Lee E Fri, Jul 14, 2017
2nd9+3 Korby Fri, Jul 14, 2017
3rd9+1 Jacob D Fri, Jul 14, 2017
Matt G Fri, Jul 14, 2017
'Snow Eva' Happy New Years 2019!!! (Time-Rx3) CrossFit,Girls
Snow Eva

5 rounds for time of:
Row 800 meters
30 kettlebell swings 70/53#
30 pull-ups

Rx2 - Intermediate Option
5 rounds for time of:
Row 800 meters
30 kettlebell swings 53/35#
30 pull-ups

Rx3 - Beginner Option
5 rounds for time of:
Row 400 meters
20 kettlebell swings - Safe weight
20 pull-ups assisted
0% 0%
(Advanced Teens) Mini Murph (Time) Teens (13-18)
Warm Up:
Group Dynamic/Stretch

WOD:
800m Run
50 Pullups
100 Pushups
150 Squats
800m Run

Challenge:
Muscle Up Work if Time Allows
0% 0%
Programmed: Sun,Oct9,2016
01.12.17 (Reps) Kids (5-8)
QOD: What does it mean to be fit?

Warm Up: Practice double unders/jump rope 5 mins
Banded crab and monster walks
Banded Bridges
Sidelying leg lifts against wall 2x10

Skill: Broad Jumps

WOD: 8 minute AMRAP
3 Broad jumps
6 Sit ups
9 Push Ups

Challenge: How many sit ups in 1 minute
How many burpees in 1 minute
How many squates in 1 minute
0% 0%
Programmed: Thu,Jan12,2017
1st28:33Jackie S Thu, Jan 12, 2017
2nd26:02Meegan Thu, Jan 12, 2017
3rd25:58Kristel Thu, Jan 12, 2017
1st29:14Kevin G Thu, Jan 12, 2017
2nd24:20Rob F. Thu, Jan 12, 2017
3rd23:45Jeremy Pi Thu, Jan 12, 2017
01.26.17 (Reps) Kids (5-8)
QOD: What is your favorite healthy meal?

Warm Up: Hula Hoops 3 mins
Tabata: 20/10
- candlesticks
- planks
- jumping jacking

Skill: Wall balls/pistols

WOD: 8 min AMRAP - increase by 2 reps each round
2 pistol squats
2 sit ups
2 wall balls

Game: Tic Tac Toe relay
0% 0%
Programmed: Thu,Jan26,2017
01.5.17 (Time) Kids (5-8)
Question of the Day: What do you hope to accomplish for yourself this new year?

Warm Up: Partner A Suicides/Partner B Push ups
               Partner A Suicides/Partner B hold squat
               Partner A Suicides/Partner B mountain climbers

Skill: heel balance & box squats

WOD: Fight Gone Bad - 2 rounds, perform each movement for the 1 minute
-squats
-burpees
-jumping jacks
-sit ups
-grasshoppers
-rest

Game!
0% 0%
Programmed: Thu,Jan5,2017
08.17.16 (Time)
Warm Up:
400m Run
200m Backward Run
400m Run
200m Backward Run

Agility/Power:
Circle/Cone Drills
Agility Ladder
Pop Ups

Strength (3 times through):
Lower Body Circuit
*5 Box Squats (2 sec down, 1 sec pause, explode up)
*5 Box Jumps (max height)

Upper Body Circuit
*5 Heavy Bench
*10 Ring Rows

Conditioning:
10 Burpees OTM for 10 Min

Challenge:
Partner Tire Flips if time allows
0% 0%
Programmed: Wed,Aug17,2016
08.24.16 (Time)
Warm UP:
4 X 200m Run
Increasing speed each round

Speed/Agility
Cone Drill
Shuttle Sprints

Power/Strength
5X10 Deadlifts - PERFECT FORM
5X10 Shoulder Press
5 PopUps between sets

WOD
Complete 6 Rounds:
Supine Ring Rows – 12 Reps
Sprint – 20 yd Shuttle
Slam Balls – 12 Reps
Rest :60 seconds
0% 0%
Programmed: Wed,Aug24,2016
08.31.16 (Time)
Warm Up
400m Run
100m Backward Run
400m Run
100m Backward Run

Agility
Cone Drills

Strength/Power
5X5
Heavy Back Squat
Dumbbell Row
Box Jump
Dumbbell Bench Press

Conditioning
1 Min – Dynamic Push Ups – Max Reps
1 Min – Walking Lunges (overhead Plate)– Max Reps
1 Min – Russian Twist w/ plate – Max Reps
1 Min - Rest

Challenge:
Death by Burpee Box Jumps
0% 0%
Programmed: Wed,Aug31,2016
09.04.16 (Time) Teens (13-18)
Warm up:
2 x 400 Tempo Run

Strength Work:
Jerk paused :03 in dip and catch
1RM, then -20% x 3

5 Rounds:
10 x unbroken shoulder to overhead @ 63% of Jerk
:90 rest between rounds

WOD
10 Rounds
1 Bear Complex
20 Double Unders (2:1 singles)
10 GHD (or weighted sit ups)

Gymnastic work if time allows
0% 0%
Programmed: Sun,Sep4,2016
09.07.16 (Time)
Warm Up:
1 Mile Run

Agility/Speed:
Ladder Drills

Strength/Power:
5 Rounds
10 Back Squats
10 Seated Box Jumps
https://www.youtube.com/watch?v=3J2-BMPyRmU
*5 Pop Ups between rounds*

Conditioning
12 Min AMRAP of:
10 Front Rack Walking Lunges
10 Ring Rows
10 Slam Balls
0% 0%
Programmed: Wed,Sep7,2016
09.07.17 (Time) Kids (5-8)
Warm Up: CrossFit Baseball
Home plate: foward roll
bear crawl to first base
First Base: 10 squats
lunge walk to second base
Second Base: 10 grasshoppers
roving plank to third base
Third Base: 10 jumping jacks
grapevine to home
Throw ball into tire

Skill: Push press - wall drill: facing wall, perform push presses with elbows slightly touching the wall

WOD: 3 rounds
7 dumbbell hang power cleans
3 box jump overs
7 push presses
0% 0%
Programmed: Thu,Sep7,2017
09.11.16 (Time) Teens (13-18)
Warmup:
400m run
Group dynamic and stretch

WOD: Crossfit Open Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups


Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target
0% 0%
Programmed: Sun,Sep11,2016
09.25.16 (Time) Teens (13-18)
Strength:
B Squat 3 @70%, 3 @ 80, 3x3 @90%

Hang Clean + Jerk (build to heaviest)

Midline 3 X 20 GHD's

WOD
30 Burpee Bar MU or pull-ups for time
0% 0%
Programmed: Sun,Sep25,2016
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
0% 0%
1st6:36 Monica H Thu, Mar 15, 2018
2nd7:02 Kelly Z Mon, Oct 31, 2016
3rd7:18 Annemarie Tue, Sep 3, 2019
1st5:39 Josiah Sun, Sep 1, 2019
2nd6:21 Jason W Mon, Jul 29, 2019
3rd7:21 Chaz Tue, Jul 30, 2019
1.19.17 (Time) Kids (5-8)
QOD: What are other ways to stay fit?

Warm Up: Front squat relay (dodge ball between elbows, run around cone and pass off to next teammate)
3 rounds
10 supermans
10 situps
10 mountain climbers

Skill: Thrusters

WOD: 15-12-9-6-3
Thrusters
Box Jumps

Game!
0% 0%
Programmed: Thu,Jan19,2017
1.2.18 (Time) Kids (5-8)
Warm Up: 3 rounds
3 forward rolls
Bear Crawls
Lunge Walk
Roving Plank

Skill: Super SLOW Squat

WOD: 10-9-8-7-6-5-4-3-2-1
Squats
Shoulder Press

Game: Statue Tag
0% 0%
Programmed: Tue,Jan2,2018
10.10.17 (Time) Kids (5-8)
Warm Up: relay races
Skip
Run
Bear crawls
Lunge walk
Spider-Man walk

Skill: tuck jumps

WOD: Crossfit baseball - 9min AMRAP
Home: 2 forward rolls
1st: 3 thrusters
2nd: 3 burpees
3rd: 3 tuck jumps
Jump on box to score a point

Game: Jegna
0% 0%
Programmed: Tue,Oct10,2017
10.12.17 (Reps) Kids (5-8)
Warm up: sharks and minows outside

Skill: line jumps (light on feet and fast)

WOD: Tabata (45/15)

Mountian climbers
pushups
line jumps
sit ups

Game: river plates
0% 0%
Programmed: Thu,Oct12,2017
10.16.16 (Time) Teens (13-18)
Warm up:
800m Run
Group Stretch

Strength:
Front Squat accumulate 12 reps @80%

Snatch Pulls 5X3 @ 110%

10 Min EMOM:
1 squat clean @80%-90%

Conditioning:
Metcon 3 RFT
21 cal row
15 bar over Burpees 
9 Sq Snatch

Midline 100 Hollow Rocks
0% 0%
Programmed: Sun,Oct16,2016
720-518-6629
CrossFit Loop
136 S South Wilcox Street
Castle Rock, CO 80104 (view larger map)