Monday 110509

Three rounds for time of:

400m Run 
15 Full squat snatches, 75# (55#)
9 Handstand push-ups

Post time to comments. 

IMG_0028
Sunday is Funday, Red Rocks crew!

Our weekends have been packed with so much fun.  While the crew was sweatin' it out at Red Rocks, Verve was hosting a CrossFit L1 trainer certificate course.  Congrats to: Beth, Jacob, Josiah, Robyn and Tiffany; for completing and passing their L1 this weekend.

More fun next weekend when on Saturday the 14th we host, "Beat the Streets" Fundraiser.

CrossFit Verve is teaming up with Steveʼs Club for the “Beat the Streets” fundraiser.  Steveʼs Club is a foundation that Steve Liberati of Paleo Kits created to help at-risk youth get involved in fitness, sports, and other positive outlets instead of drugs, gangs, and violence.  

All are invited to come and all are invited to WOD, bring the kids! Heats will start at 9am.

The WOD will be:

Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges).

For time:

  • Run 400 meters (entire team)
  • 150 Box Jumps (24" box for everyone)
  • 75 Push Press (45#/25# dumbbells)
  • 75 Air Squats
  • 150 Steps Walking Lunge (with 45#/25# dumbbells)
  • Run 400 meters (entire team)

Highlights:

  • Suggested donation is $25, 100% goes to Steve's Club, beat the streets.
  • Invite your friends and family
  • It's going to be a blast

 Questions? Post to comments.

Comments

  1. Slaughter :
  2. Keith :

    Huge thanks to Zac for the assist with today’s HSPU. They are evil.

  3. bill :

    I hope full squat snatch just means “to the best of your ability”

  4. David S :

    14:19 RX

Speak Your Mind

*