#crossfitdenton

[crossfitdenton-blog]

Sunday, 1/15/17

Hero WOD Sunday

“Nate”

[crossfitdenton-blog]

Sunday, 10/2/16

Hero WOD Sunday

WARMUP-- Dynamic stretching

SKILL-- Rope climb

METCON-- ”Cameron” For time: 50 Walking Lunges 25 Chest-to-bar Pull-ups 50 Box Jumps, 24/20 in 25 Triple Unders 50 Hip Extensions 25 Ring Dips 50 Knees To Elbows 25 Wall Ball (2 For 1)s, 20/14 lbs 50 Sit-up (standard)s 5 Rope Climbs, 15 ft

(35 min cap)

COOL DOWN-- Stretching

[crossfitdenton-blog]

Wednesday, 9/28/16

#3 Day

WARMUP-- 2 RDS 10 kips on the bar 10 thoracic twists (each side) 10 side lunges (each side) 250m row

METCON-- “Fran” 21-15-9 Thrusters, 95#/65# Pullups

COOL DOWN-- Cat & cow

[crossfitdenton-blog]

Sunday, 9/25/16

Hero WOD Sunday

WARMUP-- 750m row

METCON-- “Bull” 2 RFT 200 Double Unders 50 Overhead Squats, 135#/95#  50 Pull-ups Run, 1 mi

COOL DOWN-- Sampson stretch

[crossfitdenton-blog]

Thursday, 9/22/16

#2 Day

WARMUP-- 30sec work/rest w/partner 1. Scapular pushups 2. Headstand with elbow on knees 3. HS hold 4. pushup 5. inverted pushups on box (plank position) 6. stinkbug pushups (hips high)

METCON-- For Time: 4RFT 6 HSPU 6 Hang power clean 135#/95# 6 Bar-facing burpees over bar 

Rest 3 min 

3RFT 8 HSPU 8 Hang power clean 8 Bar-facing burpees over bar 

Rest 2 min 

2RFT 12 HSPU 12 Hang power clean 12 Bar-facing burpees over bar 

Rest 1 min 

1RFT 12 HSPU 12 Hang power clean 12 Bar-facing burpees over bar 

COOL DOWN-- Static stretching

[crossfitdenton-blog]

Tuesday, 9/20/16

#3 Day

WARMUP-- Tabata Hollow Arch Elbow plank Squat hold 

METCON-- For Time: 30 thrusters 3 rope climbs 20 thrusters 2 rope climbs 10 thrusters 1 rope climb (10 min cap)

Rx weight: 75#/55#

COOL DOWN-- Iron cross stretch

[crossfitdenton-blog]

Friday, 9/16/16

#1 Day

WARMUP-- 1 min. OH plate hold with scapular press 100′ forward lunges 30 goblet squats

METCON-- Partner WOD 4 RFT 20 Push Jerks, 135/95 lbs 20 Box Step Overs, 35/25 lbs (Only one partner moves at a time. May partition, but must do equal number.)

COOL DOWN-- 2 min. passive hang

[crossfitdenton-blog]

Wednesday, 9/14/16

#2 Day

WARMUP-- 6 min AMRAP 10 step ups 10 scap pushups 10 cal row 10 med ball cleans

METCON-- “Kelly” 5 RFT 400m run 30 box jumps, 24″/20″ 30 wall ball shots, 20#/14#, 10′/9′

COOL DOWN-- Seated forward bend