Category Archives: Named WOD’s

Paleo Challenge… Are you in?

Mike’s buddy Chris got out of the car and thrown into a workout, thanks for hangin’ with us! Aurora will be lucky to have you, should you decide to pursue CrossFit over there.

If I could just get Kody to stop writing on the walls……

The holiday season is just around the corner, no better time to get our food intake in check.  People typically pack on a few unwelcome LB’s during the next few winter months and we’d like to order up a little preventative challenge……

On Monday, October 18, we will be kicking off our first Paleo Challenge.  This will be a competition among all participants.  It will run from October 18 – November 20.  The buy-in will be $20 and winner takes all.  This is open to the public so anyone can participate.  Get your entire house on-board and your success rates will go through the roof.

We will be offering two informational meetings to talk about the details of the challenge, explain what you can/cannot eat, cheat days, etc… The first one will be on Wednesday, October 13, immediately following the 5pm WOD. This Saturday’s 9am WOD is moved to 1pm and the second informational meeting will be immediately following the 1pm WOD.


Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Stocker Stadium

ATTENTION: All classes meet at Stocker Stadium track (12th & North) today.

Mike can pick up some serious beef. And run a fast-like-cheetah 2-miler. Nice.

The 2010 Rock ‘n’ Roll Denver Marathon is sold out but you can still contribute to Run for Our Sons here.


4 rounds for time of:
400M Run
50 Squats


Caigen working hard and having a good time, sweet!

“Death by Clean and Jerk”
With a continuously running clock, complete one 135#/95# clean and jerk the first minute, two clean and jerks the second minute, three clean and jerks the third minute……. continuing on as long as you are able. Use as many sets as needed to complete the work.

Reminder:  There will be a 9am WOD this Saturday (9/11).