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Call us: 720-289-5789
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Free 3 day pass

Saturday 130825

Essentials

Strength/Skill:
Warm Up:

  • Human Knot

Strength:

Skill:
WOD:
In Teams of 4 Perform 3 Rds For Time:
Station #1

2 Rds:

  • 10 Goblet Squat
  • 10 KB Swing

Station #2

2 Rds:

  • 12 Hand Release Push Up
  • 15 Sit Up

Station #3

2 Rds:

  • 10 Box Jump
  • 10 Overhead Walking Lunge

Station #4

2 Rds:

  • 30 Ft. Plate Push
  • 10 Pull Ups

Station #5

Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Human Knot

Strength:

Skill:
WOD:
In Teams of 4 Perform 3 Rds For Time:

Station #1

2 Rds:

  • 10 Goblet Squat
  • 10 KB Swing

Station #2

2 Rds:

  • 12 Hand Release Push Up
  • 15 Sit Up

Station #3

2 Rds:

  • 10 Box Jump
  • 10 Overhead Walking Lunge

Station #4

2 Rds:

  • 30 Ft. Plate Push
  • 10 Pull Ups

Station #5

  • Rest
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Isometric YWTI x 10 seconds ea
  • 3D Band Pull a Parts x 10
  • Triple Threat x 10

Strength:

Skill:
WOD:
In Teams of 5 Perform 3 Rds For Time:Station #1

  • Row 30/20 Calories

Station #2

2 Rds:

  • 25 Double Under
  • 5 Deficit Handstand Push Up

Station #3

2 Rds:

  • 5 Deadlift 275/185
  • 15 Wall Ball

Station #4

2 Rds:

  • 3 Stone to Shoulder
  • 10 Toe to Bar

Station #5

2 Rds:

  • 5/3 Muscle Up/8/6 Pull Up
  • 10 Box Jump

Station #6

  • Rest
Additional:
  • 10 Minutes Mobility
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