Category Archives: Named WOD’s

Friday, July 27, 2012

Warm-up: Coach specific

Mobility/Skill: Burgener Warm-up

Strength: 5×5 UB (Unbroken) Power Snatch

Three rounds for time of-
115 pound Split snatch, alternating legs, 8 reps (75#)
16 KB swings (70/53)
Run 400 meters

Check out THAT squat! Be-yoooo-ti-ful!

Here’s an excerpt from “It Starts With Food” by Dallas & Melissa Hartwig (a great resource for nutritional info!):


Ground meat is very versatile and cooks quickly, so a variety of meals are only a few minutes away at any time. Experiment with beef, lamb, pork, turkey, and bison.


1-2 Tbsp cooking fat – 1 medium onion, diced – 2 lbs ground meat (options above) – salt & black pepper – garlic powder

Heat a large skillet over medium-high heat for about 3 minutes. Add cooking fat and allow it to melt. Add the onion, and saute, stirring with a wooden spoon, until crisp-tender and translucent, about 5 minutes. Crumble the ground meat into the pan with your hands, then break up large chunks using the wooden spoon. Season generously with salt, pepper, and garlic powder. Continue to cook and stir until the meat has no pink spots, about 7-10 minutes. If you’re not using grass-fed or pastured meat, drain the excess fat before you dig in.

To make a one-skillet meal, cook 1-2 cups of vegetables per person. Then, place another 1-2 Tbsp cooking fat in a large skillet over medium-high heat. Add cooked ground meat and vegetables and season to your liking. Saute until heated through.

For Asian Beef and Broccoli – use ground beef, broccoli, carrots, red bell pepper, 1 tsp coconut aminos, 1/8 tsp each cinnamon and ginger. Serve on a bed of raw baby spinach for extra veggies. Sprinkle with toasted sesame seeds and sliced scallions. Add orange slices for dessert, just like you get in a Chinese restaurant.


For a kid-pleasing Morning Mix – use ground pork or turkey, diced apple, 1/8 tps each cinnamon and nutmeg.

Friday, June 15, 2012

We will have one class only today (Friday, June 15) at 4:30pm and we will be closed on Saturday, June 16. We are at….

at Alpine CrossFit in Denver!

Friday is a rest day but Coach Thom will be on the scene at 4:30pm to offer up something fun!!

The WOD for Saturday can be either a 10K run or ‘Death by pull-ups’ (with a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.¬†Use as many sets each minute as needed).

Please post your results to comments should you complete either/both of those workouts!

Sunday, June 10, 2012

Congrats to everyone that participated in a triathlon, marathon, Tough Mudder, or Warrior Dash yesterday. It was a big day for our fit family!!


Three rounds of:
75 pound Power snatch (55#)
Box jump, 24″ box (20″)
75 pound Thruster (55#)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Friday, May 25, 2012

Five rounds for time of:
225 pound Deadlift, 7 reps (155#)
21 Double unders

Classic! A big Congrats goes out to the volunteers and masterminds of ‘The Gauntlet’. Word on the streets is that around 400 people participated and over $12,000 was raised (and 100% of that is being donated to the Special Olympics).