Thursday, October 20, 2016

elisa

If you have never been to a weightlifting competition, this weekend is the perfect opportunity!!

Coming up on Saturday, October 22nd and Sunday the 23rd Front Range Crossfit will be hosting a weightlifting meet, and our very own Coach Elisa will be competing on Saturday at 6:00 PM! This meet will be a Olympic Lifting meet, the two lifts contested are the Snatch and the Clean and Jerk.

This is a great way to get familiar with Olympic weightlifting before we launch the upcoming Barbell Club so come and check it out and support Elisa!

GOOD LUCK ELISA!!!

Front Range CrossFit
1338 South Valentia Street, Unit 182
Denver, Colorado 80247

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STRENGTH

10 Minute EMOM

Odd: 6 Front Squat (from the ground)
Even: 12 V Ups

Level 1: 135/85
Level 2: 155/105
Level 3: 185/125

WOD

5 Rounds:
10 Push Press 95/65#
15 Med Ball Cleans 20/14#
10 Broad Jumps

Gymnastics

3 Rounds:

4 Skin The Cat
RX: Longo 751
Justin 839
Cates 1101
Heim 1057
Amanda 704
Sm 844
Drew 1027
Terra 637
Courtney 940
BelindA 746
Nicholl 912
Bret 843
Kdawg 838
Tweedy 1343
Marion 733
Kanon 930
Meghan 1101
Micheal 958
Connor 1018
Jenny 1056
Bill H 924
Caleb 1344
Brad 1126
Kapitan 754
Nate 1213
Andy 1044
Bre 925
Gregg 816
LMello 1239
Chase 946
Min 1256
PDiddy 711
Kalyn 745
Michelle 1145
Mason 1013
Jen 1052
Justin 1003
Natalie 942
Corrigan 929
Kyle 852
Deanna 1311

MOD: Renee 1100
Leslie 1014
Gretchen 1202
Taylor 1200
Kelly 945
Alex 1300
Hollywood 1200
Carol anne 600
Megan 1238
Christy 1122
Caroline 1105
Megan 1200
John 1155
Christine A 1109
Ellie 1151
Patrick 1234
Gene 1215
Jason 1014
Brian 1059
Nataleigh 1126
Kristi 1114
Beth 1105
Sam 948
Katrina 1010
Sprinles 926
Allen 1328
Alicia E. 1330
Robin 1202

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Partner WOD

25 Minute AMRAP:
1500 Meter Row (Alt. every 250m)
30 Goblet Squat 53/35#
30 Push Ups
30 KB Swings 53/35#
30 Pull Ups
30 Goblet Lunges 53/35#

Core Down:

Accumulate 2 minutes in a plank.

Joni-Erin 1+88
Jena-Joni 1+90
Munique-Meghan 2+1
Sabrina-Amy B 2
Karen-Val 2
Carol-Nikki 2
Alissa-J Lord 2
Roy-Barry 1+131
McKown-G Lord 2+2
T Nasty- Logan 2+3
Jen S-Wilma Jane 2
Eric-Erica 2+1

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