There will be no gymnastics class today. Rest your hands and join us  tomorrow at MBS CrossFit Arvada for Murph and BBQ.  

Posted in WOD | Comments Off on 5/28/17


Workout of the Day
Open Gym and Skills Work!

Reminder – Murph is tomorrow at the Deuce. Heats start at 7:45 AM, 9:15 AM, and 10:15 AM

We are planning to take a human American Flag picture at 9:00 AM and are asking for Hangar members to wear red t-shirts, and Deuce members to wear white t-shirs. Coaches/staff will be in blue.  We will have extra shirts on hand.

BBQ to follow!


Posted in WOD | Comments Off on 5/28/17


Workout of the Day
1. Warm-up (5-20)
Brief hip and shoulder mobility
Burgener Warm-up (Clean Version)
3 Rounds:
5 Single arm KB strict press (each arm)
10 weighted good mornings (empty bar)

2. Skill (20-40)
Handstand walking practice

2. WOD (40-60)
20 minutes to establish a 3RM OHS.

Murph is on Monday, so this is designed to be a fun day. 20 minutes to work on being upside down is more than enough time to hammer on some of your weaknesses. We don’t do OHS for load often, so use today to play around with heavy sets. Focus on keeping the torso as upright as possible and not letting the shoulders roll forward at the bottom of the movement, even if that means you have to go lighter than you want. Coaches will be watching shoulder positioning like hawks today!

Post your scores to the Whiteboard.

Posted in WOD | Comments Off on 5/27/17


Workout of the Day
1. Warm-up (5-30)
Primal movements: inchworms, spider-man, duck walks, gorilla walks, crab walks, etc…
Followed by…
Barbell Warm-up
Burgener Warm-up
3 Rounds:
50′ 1-Arm Farmers Carry (each)
10 Cossack Squats (5 Each Side)

2. Strength (30-40)
On the 2:00 – All reps at 60% of 1RM Front Squat
Set #1 (0:00) – 6 FS + 3 BS
Set #2 (2:00) – 5 FS + 4 BS
Set #3 (4:00) – 4 FS + 5 BS
Set #4 (6:00) – 3 FS + 6 BS
Set #5 (8:00) – 2 FS + 7 BS

3. WOD (40-55)
“Mad River”
1 Round for Time:
75 Calorie Row
50 Power Snatches (75/55)
25 Barbell-Facing Burpees

We are still de-loading our strength this week, so keep the squats at a manageable level. After the front squats, re-rack the weight, put it on your back and then squat again. Do not try and whip the bar over your head. For the WOD today, we want you to target finishing in under 10 minutes. Scale as needed on the calories and the weight for your snatches, but don’t scale the number of burpees unless you have to. The movements here are programmed in the matter of importance – meaning we want you to push very hard on the row today. When you come off the rower, expect your legs to be really tired. Break up the snatches into manageable sets and treat it like it’s the end of the workout. The barbell-facing burpees are the final grind.

Post your scores to the Whiteboard.

Posted in WOD | Comments Off on 5/26/17


Workout of the Day
1. Warm-up (5-30)
Running drills
Shoulder mobility and Pull Up drills

“LaChance Handstand Warm Up Drill”
2 rounds:
Do a wall walk, then:
10 shoulder shrugs
10 alternating same-side shoulder taps
10 alternating same-side thigh slaps
10-second 1-arm hold (each arm)

2. WOD (30-55)
2017 CrossFit Regionals Individual Event #1(ish)
800m run
Then, 10 rounds of:
4 handstand push-ups
8 C2B pull-ups
12 air squats
** 25 minute cap

This WOD is long, and most of you will be close to the cap. Scale HSPUs and C2Bs as needed to stay consistently moving through the sets. If the push-up take you 30 seconds, but the pull-ups take you 2:30, that’s not consistency. Be careful not to go out too fast no matter what – 10 rounds of this is a lot! Also – be aware that we are programming this today as GREAT muscle prep work for Murph on Monday!

Post your scores to the Whiteboard.

Posted in WOD | Comments Off on 5/25/17


Workout of the Day
1. Warm-up (5-25)
Banded shoulder work
Followed by…

Jeremy’s Burpee Complex!
5 Rounds of:
Start in a plank
Reach-to-sky with left arm
1 Pushup
Reach-to-sky with right arm
1 Pushup
2 jumping lunges each leg
1 Squat jump and max reach

Dumbell snatch primer and technique development

2. Strength (25-40)
Push Press – 5 Sets of 3
(At least 2 minutes between sets)

3. WOD (45-60)
2017 CrossFit Regionals Individual Event #2
21-15-9 reps for time of:
Dumbbell snatches (80/55)
Ring dips
(12 minute cap)

For the Push Press, climb in weight each set. Start at a very manageable load and build up. For the WOD, this is our first of the Regional workouts, and it’s a doozy! It should be fast, so choose a weight for the snatch that allows you to move smoothly through each set and try to be unbroken. Ring dips can be scaled as much as you need to stay fast: box dips, HRPU, normal pushups, etc…

Post your scores to the Whiteboard.

Posted in WOD | Comments Off on 5/24/2017


Workout of the Day
1. Warm-up (5-35)
Foam Roll
Shoulder mobility
3 rounds:
25 Singles/Speed-Steps/DUs

3 Rounds:
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
Not for time, but to awaken these movement patterns. Gradually build in speed on the runs.

2. WOD (40-55)
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Our first of many upcoming Benchmark WODs! We last did Helen on Sept 10 2016 and the time has come to see your progress! The first goal in Helen is to push for unbroken sets on the work “inside” the gym. Pacing the runs to ensure you can accomplish these numbers in big, consistent chunks across all three rounds. If you have the pull ups and swings unbroken, it’s the opposite approach – it’s a question of how hard can you push the running. Choose a kettlebell weight that will allow for 21 unbroken swings in the first round. If there is a question in your mind that you are going to break up that first set, it is best to modify the weight to a slightly lighter weight. On the pull-ups, you are striving for consistent chunks. If you are looking to break these repetitions up, move in with a plan in mind. Don’t go unbroken on the first round if it will result in you breaking up the following sets 2 or more times in each following set.

Post your scores to the Whiteboard.


Posted in WOD | Comments Off on 5/23/17


Workout of the Day
1. Warm Up (5-20)
Banded Hip and Ankle Mobility
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Then, 3 Sets of
6 Single-Leg Lateral Box Step Ups (each side – NO WEIGHTS)
50m Farmers Carry with DB’s or KB’s

2. Strength (20-40)
Back Squats – Every 2 min – all % off 1RM Back Squat
6@60%, 4@65%, 2@70%
6@65%, 4@70%, 2@75%
6@70%, 4@75%, 2@80%

3. WOD (40-55)
Death by Clean and Jerk
Starting with 3 @ 155/105
Add one rep per minute until failure.

For the squats, this is a de-load week – it should be much easier than the last few weeks, and that is a good thing. We want to give our muscles and nervous system a break this week, as next week we are going to test for new Maxes! So treat this as a recovery session. For the WOD, Scale to reach failure somewhere in the 10-15 rep range. If you can get past 15 in a minute, you went too light. If you don’t make it past 10 in a minute you went too heavy!

Post your scores to the Whiteboard.

Posted in WOD | Comments Off on 5/22/17


Open Gym and Skills Work!

Athletes – Pat will be hosting a False Grips © muscle-up clinic at the Hangar from 10-1130am – Come learn from the Master!

Posted in WOD | Comments Off on 5/21/17


Workout of the Day
1. Warm up & activation (Min 5-15)
3:00 Slow Bike or Row
2 Round of Cindy (5 PU, 10 Pushups, 15 Air Squats)
Followed by:
1:00 of Burpees for REPS.

2. WOD
“Fight Gone Bad”
Three rounds of:
Wallball, 20/14 pound ball, both to 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push Press, 75/55 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Ole’ Fight Gone Bad! The purpose of this benchmark is to test (and build!) your engine! Your score is total reps completed, so having a plan of attack helps a lot here. There is no rest between movements, only between rounds, so leverage the movements you are best at to ensure you have the entire minute to complete them. If Box Jumps aren’t your thing, but you can Push Press all day, make sure that when minute rolls over you already have the bar in your hands! The easiest way to keep score is to keep a running count of reps for each round and write it on the whiteboard during your 1-minute rest. Athletes should be prepared to stagger-start, with groups starting every minute or two and trailing previous groups.

Post your scores to the Whiteboard.

Posted in WOD | Comments Off on 5/20/17