WOD Tuesday, 11/26/2013


ANNOUNCEMENT: Dr. Ryan Lystad of Action Spine and Sports Medicine will be at CrossFit South Denver at 11:30am on Saturday to give FREE functional movement screenings. He has graciously offered to do this to help diagnose and address any mobility issues you may have. Please stop in if you would like to take part in this opportunity!

CrossFit Baseline

Many of CrossFit gyms use this WOD as a yardstick for initial fitness level and progress over time.

500m Row
40 Body Weight Squats
30 Ab-Mat Sit-Ups
20 Push-Ups
10 Pull-Ups

Men Women
Elite 3:45 4:40
Pro 4:30 5:45
Expert 5:15 6:30
Collegiate 6:15 7:30
Intermediate 7:15 8:30
Novice 8:15 9:30
Beginner 9:30 10:30
Cut-Off 10:00 11:00

Post your time MM:SS. Post your level and any modifications in the ‘Why not Rx’ section.

Death by Burpee (5 to failure)

Do burpees on the minute.

1st minute: 5 burpees
2nd minute: 6 BURPEES
3rd minute = 7 BURPEES
etc. Go until you can’t make the prescribed number in a minute.

Your score is the number of burpees in your last SUCCESSFUL set. So if you got 15 burpees in a minute, then couldn’t get 16 in a minute, your score is 15.

Our classes today are:
Workout of the Day: 6:00am, 10am, noon, 4:30pm, 5:30pm, 6:30pm
Elements 3: 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!

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!