Friday, July 26th, 2013

Strength:  Squat Clean 6x2

WOD:  "Christmas in July"

Same format as the 12 days of Christmas.

1 Bar Muscle Up (scale with Burpee Pull Up)

2 Wall Walks

3 Bear Crawl Lengths (cones will be set up)

4 Dumbbell Snatch (45/35) (2 each side, not 4 each side)

5 Toes-to-Bar

6 Pistols

7 Hang Cleans (135/95)

8 Bar Facing Burpees

9 Ring Dips

10 V-Ups

11 Calories on Rower

12 Squat Clean Thruster (135/95)

Do 1 bar muscle up for round 1, then do 2 wall walks and 1 bar muscle up for round 2, then do 3 bear crawl lengths and 2 wall walks and 1 bar muscle up for round 3 and so on...Merry Christmas!

REC:  Foam Roller

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)