Mile High CrossFit is conveniently located just East of the Denver Tech Center. To check us out please visit our Getting Started page and contact us to schedule your Free Elements Class! An Elements Class is required for all of those new to CrossFit.
5:30AM Class Announcement: During the fall/winter months weather can hit quickly so please check the website and/or facebook in the morning before you leave to head to the gym in case there is a schedule change.
Reminder, partner WOD at 9A today! Additional training at 10AM today as well.
3000m Row, partners switch every 500m
Non Rowing Partner works through AMRAP accumulating Rounds of:
10 Ball Slam Get Ups (30/20)
15 Axle Bar Deadlifts (120/90)
20 KB Thrusters (53/35) – 10 each arm, alternate arms as you need
Score is the number of rounds plus the total time once the 3000m is rowed
FRIDAY PM Classes....The gym heater went out during the 11 o'clock class and the landlord is working to get it fixed. No word on whether it will be fixed in time for evening classes. So as of now we will still try and hold class so if you are planning to come, please dress warm for the occasion. If the heater is not going to be fixed before the end of the day and it's too cold in the gym we may call classes so please check back for any updates. Thanks!
Reminder: Partner WOD Saturday has been moved to 9AM!
Strength/Skill: Alternating EMOM for 10 minutes: 2 Consecutive Push Jerk (heavy) on the even minute and 5 Front Squats with the same weight in the odd minute.
American Swing (53/35)
16 min Cap
*Competitors: 70/53 and 185/120
Tabata Plank hold
Remember, we have a 930 AM class now on Tuesdays and Thursdays :)
Skill Work: Spend 10 minutes on 6x 3 Strict pull ups and 3 strict dips
Pull up sequence: regular grip, narrow, wide, chin up, reverse (both directions)
9 min AMRAP
12 OHS (115/80)
12 Bar Facing Burpees
500m Slow paced Row
Strength/Skill: OTM for 15 minutes – 1 Power Snatch, increase as you can but last 5 reps should be at/near 1RM
100 Double Unders (mod 200 singles)
15 Hand Release Push Ups
20 Wall Balls (20/14)
100 Double Unders
- 15 min Cap
3 Rounds of:
10 GHD Situps
10 Hip Extensions
Strength: Spend 12 minutes working up to and establishing a 20RM Back Squat. Going for perfect form here, you may rest with the barbell on your back but once you unrack, it’s all 20 unbroken.
10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull Ups
10, 2 for 1 Lateral Jumps
- 12 min Cap
*Competitors: Do Conquer 4 jump sequence instead of lateral jumps
6x50’ sled drags, increase weight as you can
Foam roll out
20 min AMRAP:
1 DL+ 1 SquatCL+ 1 FSQ+ 1 Jerk (185/135)
-Scale as needed but get at least 15--20 rounds total. Go for more!
Cool Down: Tabata Hollow Body Rocks
Reminder: Partner WOD at 9AM!! Not 10am.
5 minute AMRAP
40 ft sprint to Rope Climb
*one at a time between partners
REST 1 minute
10 minute AMRAP
20 Hang Power Snatch (95/65)
20 Burpee Toes 2 Bar
No morning classes today. Sleep in and come get a WOD in at 11-1, 4:30pm, or 5:30pm!
And reminder that Saturday's partner WOD is at 9AM, not 10am.
Strength/Skill: EMOM for 15 minutes: Split Jerk (heavy)
Then 4 Rounds:
10 Push Press (95/65)
10 Russian KB Swings (70/53)
[comp: Double KBPP and double Russian KBS (53/35)]
40 Hollow Body Rocks