Saturday 130914

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As many rounds as possible in 10 minutes:

50 Double-unders
10 Power clean, 155# (105#)

Compare to 130523 

Post rounds and reps to comments and BTWB.

Semi-finals of the Air Guitar championships… To close to call.

If you need some more excitement in your life tomorrow, stop by Front Range CrossFit to cheer on Maddie in the Colorado Open.  Here are the WOD’s for tomorrow:

Open Division Workout #1
3 rounds for time of:
50 stick jumps, 12″ stick
15 overhead squats, 95 lbs (65 lbs)
10 toes-to-bar

Time Cap:  12 minutes

Open Division Workout #2
For time:
20 deadlifts, 255 lbs (155 lbs)
20 power cleans, 165 lbs (105 lbs)
20 power snatches, 115 lbs (75 lbs)

Time Cap:  8 minutes

Float Workout
For time:
500 meter row
At the 5:00
500 meter row

Maddie’s heat times will be 10AM and 2:40PM.  If you would like to see the entire heat schedule, click here.   Address to FRCF is 1338 S Valentia St  Denver, CO 80247

Reminder of upcoming Athlete Interests at Verve:
Zink will be holding a gymnastics session on the parallel bars on Monday Sept. 16th at 1:30pm.

Luke will have a goal setting session on Thursday Sept. 19th at 1:30pm.

Courtney will be hosting a Nutrition Workshop on Saturday Sept. 21st at 1:30pm.

Be sure to sign up on MBO for these sessions, and all of these are free to Verve athletes.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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