OLYMPIC WEIGHT LIFTING


Welcome to a Top 10 Gym in the Nation, 2013- Men's Fitness

THE SPORT OF FITNESS


contact georgia@crossfitlodo.com with all questions

COMMUNITY


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Today's WOD

  • Level 1 WOD

    EMOM- Wall Ball, Slam Ball

    A. 800m run+ Snatch Grip Warm Up

    High Hang+ Jump Shrug+ Elbows+ Receive

    Hang+ Jump Shrug+ Elbows+ Receive

    Ground+ Jump Shrug+ Elbows+ Receive

    +

    B. Wall Ball As a skill (accuracy up top and  depth in the bottom of the squat)

    +

    C. EMOTM Do the Following Reps listed of the following exercises listed, score is total minutes you succede

    Min 1- 10 Wall ball 14/20

    Min 2- 5 Wall Ball

    Min 3- 7 Wall Ball

    Min 4- 10 Slam Ball 30/40

    Min 5- 5 Slam Ball

    Min 6- 7 Slam Ball

    Min 7- 15 Wall Ball

    Min 8- 5 Wall Ball

    Min 9- 10 Wall Ball

    Min 10- 15 Slam Ball

    Min 11- 5 Slam Ball

    Min 12- 10 Slam Ball

    Min 13- 12 Wall Ball

    Min 14- 8 Wall Ball

    Min 15- 15 Wall Ball

    Min 16- 12 Slam ball

    Min 17- 8 Slam Ball

    Min 18- 15 Slam Ball

  • Level 2 WOD

    Wall Ball, Pull Ups, Air Squats, Dumb Bell Snatch

    A. 800m run+ Snatch Grip Warm Up

    High Hang+ Jump Shrug+ Elbows+ Receive

    Hang+ Jump Shrug+ Elbows+ Receive

    Ground+ Jump Shrug+ Elbows+ Receive

    +

    B. 1 RFT:

    100 Wall Ball 20/14 10' target

    100 Pull Ups

    100 Air Squats

    100 One Arm Snatch 70/50

  • Level 3 WOD

    Wall Ball, CTB Pull Ups, Pistols, Dumb Bell Snatch

    A. 800m run+ Snatch Grip Warm Up

    High Hang+ Jump Shrug+ Elbows+ Receive

    Hang+ Jump Shrug+ Elbows+ Receive

    Ground+ Jump Shrug+ Elbows+ Receive

    +

    B. 1 RFT:

    100 Wall Ball 20/14 10' target

    100 CTB Pull Ups

    100 Pistols (total, alternating)

    100 One Arm Snatch 72/53 (Or DB equivalent)

  • Strength WOD

    Rest Day

  • Endurance WOD

    Main WOD Level 2

  • Coming Up

    Coming Up

    Wednesday: 8pm Level 3 “Board Meeting” come get your name up on the Named WODs Board Friday: 6pm Level 3 Outlaw Class Saturday: We will be doing our regular 9am Level 3 and 10:30am Level 1 Classes at CrossFit LoDo. Sunday: 10:30am and Noon WODs are regular Monday: We will be doing “Murph” For Memorial Day,

  • Fast and Easy Snack To Go!- Quiche

    Fast and Easy Snack To Go!- Quiche

    Sausage Quiche 5 large eggs; 3 Sausages Pre-cooked ans chopped ½ medium onion, chopped 1 clove garlic, minced ½ cup coconut milk ½ tsp baking powder Sea salt and freshly ground black pepper to taste Throw it all in a dish and use Turkey Bacon as the crust liner to cover the bottom of the

  • Bar Warm Up

    Bar Warm Up

    We are so happy with the feedback from the bar warm up, so many more comments about being comfortable in the Snatch and Clean and Jerk. Keep the feedback coming! We appreciate you!  

  • More Announcements