WOD Tuesday, 3/25/2014


CrossFit Baseline Tue,Mar 25,2014

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

500m Row
40 Air 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.

Turkish Get-Up (1RM each arm) Tue,Mar 25,2014

Take 17 minutes to work up to a 1RM turkish get-up on each arm.

Post heaviest weight, record weaker arm in comments

Consider scaling up to barbell turkish get-up

Our classes today are:
Workout of the Day: 6:00am, 7:00am, 10am, noon, 3:30pm, 4:30pm, 5:30pm, 6:30pm
Elements 3: 6:30pm

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.