Thigh Day Friday!


CrossFit Denham Springs – CrossFit

It’s not the weekend yet ladies and gentleman. Time for one more WOD before it’s fun in the sun!!

Metcon (Weight)

Strength/Skill WOD

4 rounds, for WEIGHT, of:

6 Pull-Ups (strict banded or strict unassisted)

10 Dumbbell Bench Presses

20 Lying Leg Raises

Metcon (AMRAP – Reps)

3 rounds, for REPS/CALORIES, of:

1 minute Row (Calories)

30 second REST

1 minute Kettlebell Swing (70/44#)

30 second REST

1 minute Burpees

30 second REST

Score is total reps for all rounds together.

Throwback Thursday


CrossFit Denham Springs – CrossFit

You can catch the 2015 CrossFit Games playing on ESPN now. Go lookup the ESPN schedule and watch some great athletes from this year.

Metcon (No Measure)

If you missed a day this week here is your chance to make up the WOD you missed or you can do the WOD below.

Metcon (AMRAP – Rounds and Reps)

Complete 3 rounds of this.

AMRAP, in 3 minutes, of:

10 Barbell Ground-to-Overhead (95/65)

10 Barbell Overhead Squats (95/65))

10 Burpees

Rest 3 minutes

Turnt Up Tuesdays!!


CrossFit Denham Springs – CrossFit

If you don’t start today, then when are you really ever going to start!!

Metcon (Time)

For time:

600 Meter Run

12 Push Jerks (175/115)

12 Muscle-Ups (bar)

9 Push Jerks (175/115)

9 Muscle-Ups (rings)

6 Push Jerks (175/115)

6 Muscle-Ups ( bar)

400 Meter Run

*Athletes who cannot do Muscle Ups will perform 2 times the amount in pullups.

Snatch (5×2 @80%)

Extra credit

Back Squat (5×3 @ 75%)

Extra credit

Monday Madness


CrossFit Denham Springs – CrossFit

2015 CrossFit Games Winners!!
Men: Ben Smith
Women: Katrin Tanja Davidsdottir
Team: CrossFit Mayhem Freedom

“Rather the pain of discipline, than the pain of regret.” – Bob Andrews

Metcon (No Measure)

4 Rds for QUALITY:

6 Front Squats

2x Turf Farmers Carry

100 DUs or 1 Minute Practice
Please do not drop the DBs or KBs on the turf!

Metcon (Time)

5 RFT:

7 Hang Squat Cleans, 145# /100#

200m Run

Throwback Thursday!


CrossFit Denham Springs – CrossFit

NO 2pm class today!! CrossFit Games started today. you can follow the rest of the competition Friday-Sunday on the games site!

Metcon (No Measure)

Make up day for anyone who missed a WOD this week. Choose from any of the WODs from Monday, Tuesday, and Wednesday.

Metcon (Time)

Daily WOD

For time:

30 Burpee Box Jumps (24/20#)

30 Front Squats (65% of 1 RM)

30 Burpee Box jumps

HUMPTY DANCE!!


CrossFit Denham Springs – CrossFit

Going away party for Anthony is tonight at 6pm. It will be a good one to send him away. The WOD will be different from the daily WOD.

NO 2PM CLASS ON THURSDAY OF THIS WEEK!!

Metcon (No Measure)

Skill Work:

We will take 5-7 minutes to work on each movement. Rest 3 minutes between movements.

Handstand Holds/Handstand walk

Kip swings (bars or rings)

Hollow Rock to Candlestick

SQT- 2015 Games WOD (Time)

3 Rounds for time:

10 Power Snatch (95/65#)

Run 200m

This is a sprint ladies and gentleman!!

2x Tuesdays!


CrossFit Denham Springs – CrossFit

Going away WOD for Anthony is this Wednesday evening at 6pm. Come get a WOD in with him before heading to his new home!!

The games start on Wednesday. Make sure to checkout the games website to watch it LIVE!!

No 2pm class on Thursday!

Metcon (Weight)

Pre-WOD

3 reds for QUALITY and WEIGHT:

8 DB Bench Press

20 Single arm DB rows (10 per arm)

Metcon (Time)

WOD

For time:

1000m row/1 mile run

100 DU’s/100 Lateral jumps over bar w/plates

1000m row/1 mile run

Athletes will do 1 row and 1 run in whatever they choose to do so.

Monster Mondays


CrossFit Denham Springs – CrossFit

This Wednesday evening at 6pm we will be having a “Going away WOD” for one of #earlybirds athletes. Anthony and his family are packing u their home and moving to Georgia. We want to show our farewell good byes with a nice WOD. If you can participate we would much appreciate it!

Only changes to this week schedule so far is the 2pm on Thursday has been cancelled. All other changes will be given within the next day.

Metcon (Weight)

3 rds for QUALITY:

20 KB Swings (62/44#)

60 Ft Handstand walk/3 Wall walks

20 Step-ups (10 per leg)

45 second plank hold(elbows)

Metcon (AMRAP – Reps)

Tabata FUN

8 rds pf 20 seconds of work followed by 10 seconds of rest.

Rest 1 minute between res

HR Pushups

Snatches (75/55#)

Burpees

SDLHP (75/55#)