May 23 2013
10,9,8,7,6,5,4,3,2,1
MBCs (20/14)
Overhead Lunges (20/14)
Russian Twists (20/14)
May 22 2013
50 cal Row
50 Abmats
40 Gamer Push ups
40 Box Jumps (24″/20″)
30 Ring Rows
30 GHDs
20 DB Push Press (45/30)
20 Wallballs (20/14)
10 HSPU
10 Bar Muscle Ups
22
05 2013
May 21 2013
12 min AMRAP
10 OHS (95/65)
10 SDLHP (95/65)
10 TTB
25 Double Unders
21
05 2013
May 20 2013
Helen
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull Ups
20
05 2013
May 17 2013
5 Rounds
2 Rope Climbs
10 HSPU
15 Alt. Lunge Jumps
*20 minute time cap
17
05 2013
May 16 2013
10,8,6,4,2
Hang Clean (155/115)
Push Press (155/115)
Front Squat (155/115)
16
05 2013
Murph Update
JoCo clients, family and friends:
Celebrate Memorial Day with us! We will be hosting a cookout following the Memorial Day Murph WOD.
All you need to do is show up, bring your “A-game” for the WOD, a side dish and beverages (if you wish) and we’ll take care of the rest.
Thanks for making JoCo CrossFit what it is!
16
05 2013
May 15 2013
800m Run
50 Wallballs (20/14)
40 Overhead Lunges (45/35)
30 Burpee Box Jumps (24″/20″)
20 Bench Press (135/95)
10 Muscle Ups (5 ring/5 bar)
800m Run
15
05 2013
Memorial Day Murph
Spend your Memorial Day honoring those that gave all and all that gave some!
“Murph” is named after Navy Lieutenant Michael Murphy who was killed in Afganistan in June 2005. He was a Medal of Honor recipient.
Murph consists of:
1 mile run to start
100 pull-ups
200 push-ups
300 squats
1 mile run to finish
(partitioned as needed)
Feeling spunky??? Wear a #20 vest!
Who: Everyone! This WOD can be scaled on many different levels. Bring a friend along!
Spectators are welcome too! Bring snacks and/or drinks if you wish while you cheer everyone on!
What: One awesome hero WOD…blood, sweat, and probably some tears… then bragging rights!
When: Monday, May 27. Heats from 8-10, on the half hour.
Where: Same great JoCo facility
Why: To honor those those that have sacrificed everything for our red, white, and blue and to raise funds for military families.
How: Sign up at http://mdmfundraiser.com/ Pay your $35. Get an American made MDM Tee by FORGED clothing. Don’t have $35 to donate? Partipate anyway, drop a small donation in the bucket on the day of and we’ll donate to a local charity.
Let’s pack the house on Memorial Day!
15
05 2013
May 14 2013
200 Unbroken KB Swings (53/35)
*If you rest complete 50 unbroken double unders.
*If you miss during jump rope, complete 5 Burpees. Then resume jump rope until you reach 50
