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Workout of the day... Amos and Blake's Workout:
Rest Day!!!
***Take some time off...get ready for the 5k race tomorrow!!! Watch the MOTIVATION Video to see BJ
Penn doing some muscle-ups...Will he be the first to hold two belts in the UFC??? Watch and see...Good luck BJ!!!***
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12:44 pm est
Workout Of the Day:Amos and Blake's Workout:
7 rounds for time
5 handstand pushups
10 sumo
deadlift high pulls (1.5 pood)
15 pull ups
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10:24 am est
Workout Of the Day:Amos and Blake's Workout:
"Elizabeth"
21-15-9 for time:
135lb
clean
Ring dips
***Reminder, Super Bowl 5k in Washington Park, Denver, CO. Register online at active.com!!!***
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11:53 am est
Workout Of the Day:Amos and Blake's Workout:
3 rounds for time:
50 double unders
25 wallball
2-fer-1's
***2-fer-1's are wallball throws with an extra squat while the ball is in the air, timing is
key, get after it***
See exercises and demos on the main site to see how its done!!
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1:34 pm est
Workout of the day...Amos and Blake's Workout:
Rest Day!!!
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11:31 am est
Workout of the day...Amos and Blake's Workout:
5 Rounds for time of:
12 Push-jerk (95lbs)
12 Burpees
B - 9:20
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9:45 am est
Workout of the day...Amos and Blake's Workout:
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50
Squats
Rest precisely three minutes between each round...
B - 4min, 5min, 6min, 7min, 6min
(WOD
at station 1 so times close but not precise...)
***Congrats to Baby Jesus from Greeley Fire for his completion
of the Crossfit Level I Cert in Golden!!! Look for the picture on the main site in a day or two...***
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10:22 am est
Workout of the day...Amos and Blake's Workout:
CrossFit Total:
1 Rep max of:
Back Squat
Shoulder Press
Deadlift
***Perform warm-up
and lifts in this exact order***
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2:32 pm est
Workout Of the Day:Amos and Blake's Workout:
Rest Day!!
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10:21 am est
Workout Of the Day:Amos and Blake's Workout:
"Nate"
Max rounds in 20 minutes of:
2-muscle ups
4-handstand push ups
8-2 pood kettlebell swings
***Check out the dude in the MOTIVATION
Video!!! He is pretty good with the ol' KB...Pretty sure it weighs 2 pood (75lbs)...***
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11:02 am est
Workout Of the Day:Amos and Blake's Workout:
5 rounds for time:
5 squat cleans (135lbs)
10 pull ups
15 ring push ups
***scale weight accordingly***
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11:12 am est
Workout of the Day:Amos and Blake's Workout:
"Diane"
21-15-9 for time:
225
lb deadlift
handstand pushups
*****Scale weight and modify handstand pushups as necessary*****
We
will be running a SuperBowl 5k Sunday February 1st at Washington Park in Denver!!!! Come run with us!!!!
Doug
G - 12:20
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9:43 am est
Workout of the day...Amos and Blake's Workout:
Rest Day!!!
***If you have not watch'd the MOTIVATION Video yet do...and next time you see a soldier, sailor or
vet tell them thanks for their service...
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9:49 am est
Workout of the day...Amos and Blake's Workout:
3 Rounds for time:
50 Jumping pull-ups
15 Kettle bell swings - 1.5 pood
9 Burpees
B - Workout
at Station 1 interupted by a call again but would have been close to 10 min.
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9:50 am est
Workout of the day...Amos and Blake's Workout:
For Time:
7 Rounds
3 Burpees
5 Hang Power Snatch 65lb
7 Overhead Squats 65lb
***We
have been practicing the Snatch so get after it!!!***
Nic Haas (1/19/09) - 8:31 ***Great job on your first workout with
us Nic***
B - 10:19
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10:12 am est
Workout of the day...Amos and Blake's Workout:
For Time:
14 Bench Press - 1 Pull-up
13 Bench Press - 2 Pull-ups
12 Bench Press - 3 Pull-ups
11
Bench Press - 4 Pull-ups
10 Bench Press - 5 Pull-ups
9 Bench Press - 6 Pull-ups
8 Bench Press - 7 Pull-ups
7 Bench Press - 8 Pull-ups
6 Bench Press - 9 Pull-ups
5 Bench Press - 10 Pull-ups
4 Bench Press - 11 Pull-ups
3 Bench Press - 12 Pull-ups
2 Bench Press - 13 Pull-ups
1 Bench Press - 14 Pull-ups
***Scale Bench Press
Weight!!!***
B - (155lb BP)Around 20 min. at work and interrupted by a call...
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10:32 am est
Workout Of the Day:Amos and Blake's Workout:
Rest Day!!!!
***Want to go to the Crossfit Games??? Watch the MOTIVATION Video...***
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9:52 am est
Workout Of the Day:Amos and Blake's Workout:
"Nancy"
5 rounds for time:
Run
400m
95 lb over head squats - 15 Reps
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12:24 pm est
Workout Of the Day:Amos and Blake's Workout:
5 rounds for time:
7 muscle ups
21 burpees
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11:37 am est
Workout Of the Day:Amos and Blake's Workout:
"AMOS"
21-15-9 reps for time:
Deadlift
225 lbs
box jump
ring dips
B - 11:10 (235lb DL/20"box)
Andy R - 18:00 (185lb DL/20"box/bench
dip)
Anne - 5:25 (Heavy bag DL/16"box)
Big Rich - 5:10 (80lb DL/16"box/bench dip)
Lydia - 5:38 (65lb
DL/20"box)
***We liked this one so much we decided to name it "AMOS"...good job dude!!!
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10:54 am est
Workout of the day...Amos and Blake's Workout:
Rest Day!!!
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10:07 am est
Workout of the day...Amos and Blake's Workout:
For Time:
100 Pull-ups
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1:22 pm est
Workout of the day...Amos and Blake's Workout:
10 Rounds for time:
10 Med. ball Cleans (20lb)
10 Push-ups
Happy - 14:14
**Congrats
to Happy on a good time for his first Crossfit Battle Ready Workout!!!**
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Workout of the day...Amos and Blake's Workout:
"GRACE"
30 reps of 135lb Clean and Jerk
*Get after it!!!*
***Check out the MOTIVATION
Video...thank's to Jason Khalipa for being a true warrior and showing us all how to endure something hard. Never
give up, ever.
Amos - 4:04
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12:08 pm est
Workout Of the Day:Amos and Blake's Workout:
Rest Day!!
Take today to get more knowledge about the Zone and how you can improve your daily diet. Also get out and walk,
be active!!
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9:45 am est
Workout Of the Day:Amos and Blake's workout:
"HELEN"
Three rounds for time:
400m
run
1.5 pood kettle bell swings-21
pull ups-12
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6:08 pm est
Workout Of the Day:Amos and Blake's Workout:
"Annie"
50, 40, 30, 20, and 10 reps for time
of:
Double Unders
Sit ups
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10:34 am est
Workout Of the Day:Amos and Blake's Workout:
Five rounds for max reps:
bodyweight bench press
L-pull ups (see exercises and demos)
**scale weight accordingly with bench**
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10:47 am est
Workout of the day...Amos and Blake's Workout:
Rest Day!!!
***It's nice outside today!!! Go play or practice something you
suck at...Check out the MOTIVATION Video for a glimpse of what we are going to practice next week!!!***
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10:32 am est
Workout of the day...Amos and Blake's Workout:
With a continuously running clock do one 135lb Clean and Jerk the first minute, two 135lb Clean and Jerk the second minute,
three 135lb Clean and Jerk the third minute...continuing as long as you are able.
Use as many sets each minute
as needed.
***Scale weight accordingly...try to pick a weight that is challenging but that you are still able to
get 8-10 reps with!!!***
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12:52 pm est
Workout of the day...Amos and Blake's Workout:
Happy New Year!!!
10 Rounds for time of:
2 185lb Squat Cleans
3 Muscle-ups
4 Handstand Push-ups
***Scale weight accrodingly on Squat Cleans
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6:49 pm est
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