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Happy Birthday AJ! Fun and fast WOD today.
Commented Oct 11, 2012 on Workout 10/11/12 at Front Range CrossFit
Workout 10/11/12
AJ's Birthday Workout General Warmup 500 meter run 4 x 20 pullovers Mobility Session/Team Stretch Workout Specific Warmup 5 x 5 of power clean, up to 225 lbs (155 lbs) 20 double-unders after each set Workout 4 rounds for time of: 20 ball slams, 20 lbs 20 weighted situps, 20 lbs 20 double-under...
Hope you're having a great Birthday Cari. Fun workout even at 6AM.
Commented Oct 2, 2012 on Workout 10/2/12 at Front Range CrossFit
Workout 10/2/12
Cari's Birthday Workout Cari has been an athlete at FRCF for over 5 years now. She competed at the 2008 CrossFit Games in Aromas and has been the Head Judge at both the 2009 and 2010 CrossFit Regional Qualifiers. This is the fifth time we have done this workout. Every year it gets a little bi...
Happy Birthday Tiffany! Nice workout -- every b-day WOD should have a few goblet squats.
Commented Jul 19, 2012 on Workout 7/19/12 at Front Range CrossFit
Workout 7/19/12
Tiffany's Birthday Workout General Warmup 1000 meter row 4 x 20 pullovers Mobility Session/Team Stretch Workout Specific Warmup Kettlebell warmup, light KB Then, sets of 10 snatches up to weight Workout 3 rounds for time of: 37 jumping lunges 37 kb snatches, 24 kg (16 kg) 37 kb goblet squats...
Happy b-day Scuba. My some prime number back will hurt after this one.
Stanimal
Commented Jun 8, 2012 on Workout 6/8/12 at Front Range CrossFit
Workout 6/8/12
Scuba's Birthday Workout General Warmup 550 m run 30 pushups 30 ring rows Mobility Session/Team Stretch Workout Specific Warmup barbell complex of: 5 deadlifts 3 power cleans 1 push press up to 185 lbs (125 lbs) Workout 10-9-8-7-6-5-4-3-2-1 of: deadlift, 225 lbs (155 lbs) ring dips power clean...
What can I say after the 6AM workout... Chin back!
Commented Mar 8, 2012 on WOD 3/8/12 at Front Range CrossFit
WOD 3/8/12
As many rounds in 18 minutes of: 15 box jumps, 24" box (20" box) 12 push presses, 115 lbs (75 lbs) 9 toes-to-bar Since you workout at FRCF, you already know how to safely do a high rep box jump workout. Some of you will be doing 150+ box jumps in this workout. Some of you are going to do MANY ...
Happy birthday Dre! Fun doing your birthday workout with you at 6 am. Have a great time snowboarding.
Commented Jan 26, 2012 on WOD 1/26/12 at Front Range CrossFit
WOD 1/26/12
Dre's Birthday Workout 5 rounds for time of: 10 deadlifts, 185 lbs (125 lbs) 15 ball slams, 30 lbs (20 lbs) 20 squats If you can deadlift more than 400 lbs (265 lbs) please use 225 lbs (155 lbs). "No one can whistle a symphony. It takes a whole orchestra to play it." - H.E. Luccock Times: ...
Happy Birthday!
Commented Jan 4, 2012 on WOD 1/3/12 at Front Range CrossFit
WOD 1/3/12
Lambo's Birthday Workout Nasty Girls 3 rounds for time of: 50 squats 7 muscle-ups 10 hang power cleans, 135 lbs (95 lbs) If you can't do muscle-ups, please do 15 pullups and 15 dips. "Self-respect cannot be hunted. It cannot be purchased. It is never for sale. It cannot be fabricated out of p...
Happy belated Birthday Cari! I dropped into Crossfit East Village in San Diego and did your workout. 24:42 solo.
Stanimal
Commented Oct 4, 2011 on WOD 10/3/11 at Front Range CrossFit
WOD 10/3/11
Cari's Birthday Workout Cari has been an athlete at FRCF for over 4 years now. She competed at the 2008 CrossFit Games in Aromas and has been the Head Judge for both the 2009 and 2010 Regional Games. This is the fourth time we have done this workout. Every year it gets a little bit harder. I...
Happy Birthday Derek! You couldn't leave the 30lb wall balls alone could you? Enjoy your day.
Commented Aug 9, 2011 on WOD 8/9/11 at Front Range CrossFit
WOD 8/9/11
Murrow's Birthday Workout For time: run 400 meters 30 power clean, see chart 30 pull ups 30 wallball shots, 30 lbs (20 lbs) 30 kettlebell swings, 24 kg (16 kg) run 400 meters Max power clean Workout weight >300 lbs (>205 lbs) 205 lbs (135 lbs) 250 lbs - 299 lbs (165 lbs - 204 lbs) 185 lb...
@home 24:42 115lb, 20 kg KB -- 28:13 in January
Commented Aug 4, 2011 on WOD 8/4/11 at Front Range CrossFit
WOD 8/4/11
Jumper 10 rounds for time of: 5 front squats, 135 lbs (95 lbs) 10 kettlebell snatches, 24 kg (16 kg) each hand 15 double unders Go back to the january workout and look up what weight you used and use the same weight. If it is the first time that you are doing this workout, please use the prescr...
Happy birthday Utah!
Commented Jul 22, 2011 on WOD 7/22/11 at Front Range CrossFit
WOD 7/22/11
Utah's Birthday Workout 10 rounds for time of: 10 kettlebell snatches, 24 kg (16 kg) total 10 ball slams, 45 lbs (30 lbs) 150 meter run "Genius in an infinite capacity for taking life by the scruff of the neck." - Katharine Hepburn
Thanks for the birthday wishes everyone. Am fortunate to be part of such a dedicated and supportive team of athletes and simply great people.
Stanimal
Commented Jun 4, 2011 on WOD 6/3/11 at Front Range CrossFit
WOD 6/3/11
Stanimal's Birthday Workout 4 rounds for time of: 400 meter run 20 wall ball shots, 20 lbs (12 lbs) 20 pushups "How wonderful it is that nobody need wait a single moment before starting to improve the world." - Anne Frank
Great job Derek! It's a good sign you could smile at the end.
Commented May 16, 2011 on WOD 5/16/11 at Front Range CrossFit
WOD 5/16/11
Helen 3 rounds for time of: 400 meter run 21 kettlebell swings, 24 kg (16 kg) 12 pullups "Dreams are today's answers to tomorrow's questions." - Edgar Cayce Times: Ludden 7:25 Lee 7:27 Little John 8:07 Socks 8:15 Dozer 8:15 Colleen 8:16 Frank 8:35 Alex 8:47 ...
Roeper, I'm guessing that can't be more FUN with a 50# slam ball?
Commented Mar 29, 2011 on WOD 3/29/11 at Front Range CrossFit
WOD 3/29/11
As many rounds in 12 minutes of: 10 pullups 10 lunges, each leg 10 ball slams, 45 lbs (30 lbs) "It's so hard when I have to, and so easy when I want to." - Annie Gottlier Rounds: Alex 7+19 Alyson 6 Alyson 6 Amaria 7+19 Andrew 8+10 Ann 6+2 Bartik 6+4 Becca 4+...
Today's WOD @ City Park by the lake.
19:24 - 16KG KB
Somewhere between a 150 & 200M run. The geese looked scared...
Stanimal
Commented Mar 16, 2011 on WOD 3/15/11 at Front Range CrossFit
WOD 3/15/11
7 rounds for time of: 150 meter run 30 kettlebell snatches, 20 kg (12 kg) total If you have done the Secret Service Snatch Test and have done more than 200 reps with the 24kg/16kg bell, please go up to 24kg/16kg. If you have done less than 200 reps with the prescribed bell or you have done the ...
Happy Birthday Dre! Welcome to the FRCF 40 and only getting better club.
Commented Jan 26, 2011 on WOD 1/26/11 at Front Range CrossFit
WOD 1/26/11
Dre's Birthday Workout 5 rounds for time of: 40 kettlebell snatches, 20 kg (12 kg) 40 double-unders "Excuses are the nails used to build a house of failure." - Don Wilder and Bill Rechin Times: Javier 12:07 [24 kg] Jumbo Sexy 12:37 [24 kg] Jeremy 10:08 [24 kg] Todd 14:30 [24 kg] ...
Becca, a little late, but Happy Birthday!
Couldn't make it to the gym but tried to stay in the spirit at home. Hope you had a great day.
1000M Run (checked distance after...)
32KG (2x16KG KB) Kettlebell Front Squats
Pull ups
32KG (2x16KG) Romanian KB Deadlifts
Toes to bar
3 X squats
140 Single Jump Rope
Step jumps (3 steps)
1000M Run
27:10
Commented Oct 28, 2010 on WOD 10/27/10 at Front Range CrossFit
WOD 10/27/10
Becca's Birthday Workout 400 meter run 28 reps of the following: front squats, 135 lbs (85 lbs) pullups ball slams, 45 lbs (30 lbs) toes-to-bar pistols or 3 times squats double-unders box jumps, 24" box, 20" box 400 meter run Run a 400, then do 28 reps of the 7 listed exercises, then run a 400. ...
Happy Birthday Larry! I really do agree with Utah- reps. should be based on how old/young you look. You're a great example of how keeping in shape keeps you young. Have a great birthday!
Commented Oct 11, 2010 on WOD 10/11/10 at Front Range CrossFit
WOD 10/11/10
Larry's Birthday Workout 3 rounds for time of: 57 kettlebell snatches, 20 kg (12 kg) total 570 meter run "What a man wants to do he generally can do, if he wants to badly enough." - Louis L'Amour Times: Matty G 14:34 Colleen 14:08 Alex 13:47 Alyson 16:38 Amanda 17:35 ...
Happy Birthday Tao! Hope to see you 6AM Wed. Looking forward to at the least the running part of the WOD.
Commented Jul 28, 2010 on WOD 7/28/10 at Front Range CrossFit
WOD 7/28/10
Living the Dream Tao's Birthday Workout For time: 35 pullups 550 meter run 35 squat cleans, 95 lbs (65 lbs) 400 meter run 35 push jerks, 95 lbs (65 lbs) 550 meter run 35 pullups No one goes up. Chin over pullups. "The credit belongs to the man who is actually in the arena, whose face is marred ...
At home - 57:29. In respect and honor of the troops and their families.
Commented May 31, 2010 on WOD 5/31/10 at Front Range CrossFit
WOD 5/31/10
The Memorial Day Workout This Monday is Memorial Day. We will be holding one workout at 10:00 AM. All other workouts are cancelled and the FRCF Weight Room is closed for the holiday. As you may know, the U.S. just took our 1000th casualty in Afghanistan this past Friday, May 28th. We will be ...
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