A CrossFit training facility located in NW Denver: our mission is to cultivate a fit community that transforms lives by providing elite functional fitness...
Denver, CO
Joined August 2009
- Tweets5.9K
- Following310
- Followers7.8K
- Likes1.3K
New WOD: WOD-
For time:
Run 800 meters
Then,
5 Rounds of
10 Deadlifts 135#(95#)
12 Toes to bar
Then,
Run 800 meters
After party:
3 - 5 rounds for quality of
21's Bicep curls
(7 reps from bottom to middle, 7 reps ... - crossfitverve.com/?p=30645
New WOD: Today we will test a 1 rep max front squat. We've been doing front squats, building in intensity, so today we will see where we are at. Record your heaviest lift as we will begin a new front squat cycle and a clean and jerk cycle ... - crossfitverve.com/?p=30643
New WOD: WOD-
As many rounds as possible in 18:00 of
20 Alternating dumbbell snatch (Pick weight)
10 Toes to bar
20 Double unders
10 Push ups
Post WOD:
3 - 5 rounds for quality of
15 Bicep curls with barbell
20 Banded tricep ... - crossfitverve.com/?p=30641
New WOD: WOD
Every 2:00 x 7
1 Hang squat clean + 1 Front squat
With a partner:
As many rounds as possible in 15:00 of
10 Sandbag ground to over shoulder (Pick #)
20 Wallballs 20#(14#)
30 Calories on the rower
Break up ... - crossfitverve.com/?p=30639
New WOD: WOD-
10 Rounds for time of:
Run 200 meters
5 Shoulder to overhead (Use 60 - 70% of heaviest weight from 033123)
Run 100 meters
5 Chest to bar pull ups
Post WOD:
3 - 5 rounds of
10 banded pull aparts
5 banded pass ... - crossfitverve.com/?p=30637
New WOD: WOD-
5 set of 12 reps of
Barbell hip thrusts
*Use a heavier weight than 032423
Rest 1:30 - 2:00 between sets
4 sets of 12 - 15 reps of
Bench Press
*Make the last set close to failure
Rest 1:30 - 2:00 between ... - crossfitverve.com/?p=30635
New WOD: WOD-
As far as possible in 25:00 of
Row 200 meters
3 Box jumps 30"(24")
1 Rope climb
Each round add
200 meters
3 Box jumps
1 Rope climb
Example:
Round 2 =
Row 400 meters
6 Box jumps
2 Rope climbs
Round 3 ... - crossfitverve.com/?p=30633
New WOD: WOD-
For time:
21-15-9
Power snatch 115#(75#)
Toes to bar
At the 10:00 mark
9-15-21
Power cleans 135#(95#)
Bar facing burpees
Once you finish part 1, rest until the 10:00 mark. During the rest,
add weight for part 2. - crossfitverve.com/?p=30631
New WOD: WOD-
Midline Capacity x 5:00
:12 of V ups
:48 of slow and controlled leg lifts
Every 2:30 x 7
2 Front Squats
(Heavier than the 3's from last week for all sets)
As many rounds as possilbe in 9:00 of
8 Front squats ... - crossfitverve.com/?p=30629
New WOD: WOD-
12:00 to Bench press
Work in sets of 8 - 12 reps and aim for heavier than last week
As many rounds as possible in 16:00 of
10 Dumbbell floor press (Choose #)
12 Ab mat sit ups
14 Calories on the bike, ski erg, or ... - crossfitverve.com/?p=30627
New WOD: WOD-
Deadlift capacity
5 rounds (5:00) of
4 Deadlifts 95#(65#)
:08 Pause at knee
4 Deadlifts 95#(65#)
PVC Good mornings up the minute
With a partner:
With an 18:00 clock
In any order and rep scheme you want:
100 ... - crossfitverve.com/?p=30625
New WOD: WOD-
Every 2:00 x 7
1 Push press + 2 Push jerks
Use numbers from 030823 as a reference
*Add weight each round or go across with the same weight
For time:
10-9-8-7-6-5-4-3-2-1
Shoulder to overhead (Pick your own #, but ... - crossfitverve.com/?p=30623
New WOD: WOD-
Coach DDC Birthday Extravaganza
For Time
410m Run
41 Burpee Pull-up Toes to Bar
41 Box Jump Overs
41 American KB Swings 53#(35#)
410m Run
41 Abmat Situps
41 Single KB Devils Press Right 53#(35#)
41 Single KB ... - crossfitverve.com/?p=30621
New WOD: WOD-
10:00 to work to a 1 rep max height box jump
*Score = height in inches - minus max height box jump
Example, i'm 5'9" so I'm 69". My max height box jump is 40"
My score = 29" (69 - 40) Closest to 0 wins
4 sets of ... - crossfitverve.com/?p=30619
New WOD: WOD-
For time:
Run 400 meters
20 Power cleans 135#(95#)
40 Pull ups
Run 400 meters
15 Power cleans 155#(105#)
30 Chest to bar pull ups
Run 400 meters
10 Power cleans 185#(115#)
10 Ring muscle ups
Run 400 meters - crossfitverve.com/?p=30617
New WOD: WOD-
Midline Capacity:
:12 of Russian Twists with medball
:18 Hollow hold
:30 Slow compression sit ups
Every 2:30 x 7
3 Front squats (Aim for 7 sets above 70% of your 1 rep max)
Every 2:00 x 4 rounds
10 Front squats ... - crossfitverve.com/?p=30615
New WOD: WOD-
For time:
10,9,8,7,6,5,4,3,2,1
Hang dumbbell clusters (Pick #)
1,2,3,4,5,6,7,8,9,10
Russian sit ups 25#(15#)
*Run or row 100 meters after each set of sit ups - crossfitverve.com/?p=30613
New WOD: WOD-
12:00 to Bench Press
Work in sets of 8 - 12 reps
With a partner,
As many rounds as possible in 20:00 of
5 Strict pull ups
7 Box jump overs 24"(20")
9 Eye level kettlebell swings 53#(35#)
Partner 1 does a full ... - crossfitverve.com/?p=30610
New WOD: WOD-
5 Sets of:
15 Barbell hip thrusts (Use same weight as last week)
Rest 1:30 - 2:00 between each set
As far as possible in 12:00 of
2,4,6,8,10,12....
Power snatch 115#(75#)
Overhead squats 115#(75#)
Bar facing ... - crossfitverve.com/?p=30608
New WOD: WOD-
3 Rounds of:
With a 2:30 clock
10 Hang power cleans 95#(65#)
8 Push press 95#(65#)
With remaining time
As many calories as possible on rower, bike, or ski erg
1 round on each machine
Rest 1:30 between each ... - crossfitverve.com/?p=30606