WOD Monday, 9/02/2013

Labor Day 500

Below are 10 movements, 50 reps (calories) each. Complete these in any order you want. HOWEVER, as soon as you start a movement, you have to do all 50. Do all ten movements (500 reps/calories) for time.

50 Lateral Burpees over bar
50 Push-Ups
50 Wall-Balls (20/12)
50 Iron Mikes w/Med Ball (20/12)
50 Pole Touches (shoulder height)
50 Russian Twists with plate (45/25)(1=1)
50 KB Hang-to-Overhead (55/35)
50 Deadlifts (135/95)
50 jumps on box jump ladder*
50 Calorie Row

* Jump Box Ladder:  Boxes set in a line, varying in height from 12″ to 24″.  bypass any box that is beyond your ability.  loop thru the ladder as many times as you need to, to get 50 jumps

Our classes today are:
Workout of the Day:10:00am

 

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

The CrossFit Denver Affiliate Network will be operating under a compressed schedule during the upcoming Labor Day holiday weekend.

Saturday will be normal schedule, but Sunday and Monday will be modified:

Sunday, September 1st: ALL GYMS CLOSED (Run a 5k for time if you want to get your workout on!)

Monday, September 2nd:  9am WOD @ CrossFit Denver    10am WOD @ CrossFit South Denver    Noon WOD @ CrossFit 6th Avenue.

There will be no Elements classes offered at any location on Monday, September 2nd (Labor Day).