Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Split Jerk (Weightlifting Variable Reps & Sets) Overhead Squat (Weightlifting Variable Reps & Sets) Romanian Deadlift (RDL) (Barbell RDLs 3 Sets 12 Reps *nice and controlled eccentric portion ) PARTNER WOD CLASS (9:30) Partner WOD (Time) For Time: 3 Rounds 90/70 Cal Bike 60 Air Synchro Air...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Tabata Row x 6 Sets + *grab heavy band 10/10 TKEs :30/:30 Banded Spiderman :30/:30 Banded Pigeon 10/10 TKEs :20 Transverse Squeeze :15/15 Side Plank w/ Abduction 10/10 Lateral Line Jumps 3/3 SL Broad Jumps *grab barbell 5 Box Squats (explode up) Build to...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *In 25′ Increments -Knee Tucks -Tin Soldiers -Walking Lunges -Quad Pulls -A Skips -Gate Openers -High Knees -Butt Kicks 800m Easy Jog *outside 2 Sets 20m Accelerations 2 Sets 40m Accelerations then, 200m Run (fast) 5k Run (Time) Max Effort 5k Run 5k Row...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 10/8 Cal Bike 30′ Quadraped Bear Crawl 30′ Inchworm w/ Push-up 30′ Bunny Hops 30′ Skips + *2.5 or 5 plate 10 Lateral Raises 10 Front Raises 10 Bent Over Flys 5 Cuban Presses 5 Lu Raises 8 Push-Ups :10 Inverted Row...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 5 Shuttle Runs 1 Wall Walk + :10 Hold :20 Deadhang 3 Shuttle Runs 10 Kip Swings 10 Plank Shoulder Taps 200m Run + 1:00 Seated Forward Fold :20 Hollow Hold :30 Laying T-Spine Opener 8 SL V-Ups 10 Cat/Cows 3/3 Reach Through Rotations...Read More

Mile High CrossFit – CrossFit Test Week! Testing some benchmarks this week that we have been working towards the previous cycle. Monday – Max Clean/Echo Benchmark Tuesday – Helen Wednesday – Muscular Endurance Thursday – 5K Run or Row Friday – Box Squat/Classic CrossFit WARM UP (No Measure) WARM UP 2 Sets :15 Jumping Jacks...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Primer (Checkmark) 4 Sets 6 Banded T-Spine Openers 3 Rebounding Broad Jumps 3 High Hang Power Snatches (building) Power Snatch (3 Sets 3 Power Snatches @ 60% and building 2 Sets 2 Power Snatches @ heavier than sets of 3 then, Build to a Max Power Snatch...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Hang Snatch (Weightlifting Variable Reps & Sets) Back Squat (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) PARTNER WOD (Time) I Go/You Go Rounds 10 Rounds (5 Each) 150m Sprint 10 Box Jump Overs (24″/20) (Rx+30/24) 10 Back Squats (165/115) (Rx+205/145) *out of rack *this should...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 5 Down and Back Shuttle Runs -Bunny Hops -Skips for Height -Quadraped Bear Crawl -A Skips + *grab light band 12 Pull Aparts 12 Strict Press *on rig at belly button height -10/10 External Rotations -5/5 Cuban Press *on rig at ankle height -10/10...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Bike :90 Easy Ski or Row + :90/:90 couch stretch :45/45 Figure 4 on wall :30 Butterfly on wall :20/:20 Standing Quad Stretch 1:00 Seated Forward Fold :30 seated butterfly (hands unders legs) 10 Scorpions 1:00 Bike ar workout pace 5 Burpees...Read More