WOD Sunday, 3/16/2014

Girls Comp Chipper (2/14) Sun,Mar 16,2014

3/16/2014 Veronica

Girls Comp Chipper (16 minute cap)

10 Clean & Jerk (155#/105#)(Rx2: 125#/85#)
15 Pull-ups (C2B Pull-Ups) (Rx2: Pull-Ups)
20 Deadlifts (Same bar as C&J)
25 Bar-Facing Burpees
30 Wall Balls (20#/12#)
35 Box Jump (32’/24′) (Rx2: 24’/20′)
40 AMKBS (55#/35#)
45 Double-Unders

With remaining time: complete as many reps as possible of:

Muscle-Ups (20pts)
Ring Dips (15pts)
HSPU (10pts)
Push-ups (1pt)

*Must select one bonus movement prior to start of WOD and can only do that movement after completion of the chipper

Post your total reps + bonus points (note: full chipper is 200 reps/points)

Our classes today are:
Barbell Club: 3:30p
Workout of the Day: Noon, 5:30p

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


SuperFit Games

The Team SuperFit Games will be hosted at CrossFit South Denver on April 26, 2014! SuperFit has organized events since 2010 spanning the US! If you haven’t heard of SuperFit, they are one of the largest event organizers in the country. Many of their events sell out months in advance, so please don’t wait to buy your ticket. This event is a two-person team event and registration is available here.

Attitude Nation Level I Seminar

CrossFit South Denver has been presented with the incredible opportunity to host an Attitude Nation Level I Seminar on May 17-18, 2014. This seminar will be an instructional, hands-on Weightlifting seminar where athletes learn Weightlifting technique for both the Snatch and the Clean and Jerk. This seminar includes both coaching and demonstrations in a group setting by both Jon and Jessica North, who are legends in the Olympic Weightlifting community. Jon is a 2016 Olympic hopeful and professional athlete who competes in the sport of Weightlifting. He is the 2012 American Open Championship Winner, a 2011 National Champion, a 2010, 2011 & 2013 Pan American team member, and a two time Arnold Championship winner. He has been competing in the sport of weightlifting for 7 years, and is rapidly growing in strength and success.

This two-day seminar costs $350 per person. Registration is available here.