WOD Monday, 11/25/2013

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ANNOUNCEMENT: CrossFit South Denver will be closed  on Thanksgiving Day (we suggest running the Turkey Trot in Washington Park that day; proceeds go to United Way!). On Friday 11/29, we will be on a modified schedule and hosting only one workout at 10am. This workout will break form from our normal workouts: the class will be a two-part workout, and the class will last 90 minutes. Intrigued? Come see what we have in store for you!

Double-Under / Deadlift / Wall Walk

3 Rounds
50 Double Unders
8 Deadlift (315/215)
4 Wall Walks

Barbell Test (5 minutes)

5 Min Barbell Test (135#/95#) (rx2: 95#/65#)

You have 5 minutes for maximum reps of the following movements:

Hang Clean, Front Squat, Back Squat, Overhead Squat, Shoulder-to-Overhead

You can only do 3 reps of the same movement in a row, then you have to switch to something else. You do NOT have to do all the movements on the list. As long as you only do 3 in a row, you can do as little as two movements back-and-forth.

You can’t drop the bar, so you go for 5 minutes or until your bar hits the floor.

Our classes today are:
Workout of the Day: 6:00am, 10:00am, noon, 4:30pm, 5:30pm, 6:30pm
Elements 2: 6:30pm

 

Interested in trying a workout at CrossFit South Denver? Click Here!

ANNOUNCEMENT: The CrossFit Denver Affiliate Network is proud to announce that our annual holiday party will be held at The Irish Rover, located at 54 S Broadway (Broadway just south of Ellsworth) on Saturday, 12/7/13.  We’ve reserved the entire left bar room, which should hold 200+ of us (we had close to that last year, so we’re expecting more this year!) and there’s plenty more space on the right side and upstairs if we fill up.  The Rover has also set us up with some food & drink specials (including $3 fireball shots).  We’ll start it off at 7pm and go until they kick us out. Please join us, and feel free to bring friends and family!