Thursday, Oct 10, 2013

Strength:  "L" Sit rope climb x5

WOD:  20 Min AMRAP

1 Bear Complex (185/105) (Power Clean, Front Squat, Push Press, Back Squat, Push Press)

20 Abmat Sit Ups

10 double Unders

REC:  3x12 Reverse Hyper.  Try working up to 50% max deadlift weight (If you can fit it on the pegs!)

Tuesday, July 16th, 2013

CrossFit Frontier is looking for a few more volunteer judges for the Wyoming Open on August 3-4 in Cheyenne.  If you're not competing but still want to be involved, this is a great way.  Let us know.  Here's a link.

Strength:  Shoulder Press 5x3

WOD:  "Incredible Hulk"

20 Min AMRAP 

5 Deadlifts (115/75)

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squat

REC:  Reverse Hyper and GHD Hip extensions/Ham Raises (3x10 each)

Friday, June 28th, 2013

The Jason's Friends Fundraiser will begin Saturday morning at 9 a.m.  Please show up early to get warmed up. We'll do the individual WOD first and then we'll hear a few words from Rocky Eades while we're setting up for the team WOD.  The team WOD is going to be a good time outdoors.  Teams will consist of 4-6 people based on how many people show up.

Strength:  Thrusters 3 sets to failure at 155/105. 

WOD:  4k Row

Do 15 V-ups at 4, 8, 12, 16, 20 minutes

REC:  3x10 Reverse Hyper and Foam Roller

Thursday, May 2nd, 2013

Don't forget to get signed up for Memorial Day Murph!

Strength:  Weighted Pull Ups 5x3

WOD:  8 Rounds

Every Minute on the 2 minutes,

Run 1 Lap

15 Abmat Sit Ups

10 Burpees

*Score your fastest round and your slowest round.

REC:  3x10 Reverse Hyper