WOD Wednesday, 10/09/2013

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Reminder: We are about 10 days away from our annual charity event! The CrossFit South Denver Bears for Kids Charity Competition is on October 19th. Registration is available HERE! We are also accepting donations for Denver Children’s Home HERE! For every $10 donated, CrossFit South Denver owner Clark Niemeyer-Thomas and paleomg.com blogger Juli Bauer must complete one burpee at the event. The more you donate, the more burpees they’ll be required to complete. Register, donate, or come cheer for the competitors. C’mon folks, it’s for the KIDS! More details about the event and Denver Children’s Home are available here.

1 1/4 Front Squat (7×3)

3-3-3-3-3-3-3 1 1/4 Front Squat on a 90-second interval

Record heaviest successful set of 3

Note: 1 1/4 Front Squat: Perform full squat to the bottom, bring the hips back up above parallel, then squat back down to the bottom before standing all the way back up


Thrusters (135#/95#)(rx2: 95#/65#)
Handstand Push-Ups

Our classes today are:
Workout of the Day: 6:00am, 10am, noon, 4:30pm, 5:30pm, 6:30pm
Elements 1: 6:30pm

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