Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Split Jerk (3 Sets 3 Tall Jerks *add a little weight if possible + 4-5 Sets 1 Jerk Dip + :05 hold 2 Split Jerks @ 70-80% 2-3min rest b/t ) Power Snatch (5 Sets 2 Snatch Pulls + 2 Power Snatches *build heavy *focus on leg...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – machine :45 Wall Sit :20/:20 SL Wall Sit 2x 1:00 Bike 10 air squats MOVEMENT/MOBILITY l 8/8 Fire Hydrants 8/8 quadrsped donkey kicks 8/8 quadruped hip CARs 8/8 side plank leg lifts :30 spiderman stretch / side :20/:20 Star Plank PRIMER – light...Read More

Mile High CrossFit – CrossFit Warm Up (No Measure) WARM UP – bike 500m Row – P1 20/15 cal bike – P2 *then switch MOVEMENT/MOBILITY – box, DB *grab box :45/:45 Box Pigeon 8 step ups 20 pogo hops :30 calf stretch on box / side 10 high pogo hops 4 box jumps w/ step...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – Box, rings 200m Run 12 Box Step Ups 200m Run 12 Ring Rows or 4 Strict Pull-ups MOVEMENT/MOBILITY :30 spiderman stretch on box / side :30 straight leg hamstring stretch on box / side 3/3 lateral box step ups w/ inside leg 3/3...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – 3x 5 Burpees 50’/50′ OH DB Carry :10 HS Hold MOVEMENT/MOBILITY *grab band 2 Sets 12 Banded Pull Aparts 10 Banded Strict Press 8 Banded Good Mornings *grab WB :30/:30 Couch Stretch o WB :30 T-Spine Opener on WB 5 WB Kang Squats...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – DB, jump rope AMRAP 3 10/8 Cal Bike/Ski 10 DB Goblet Squats 10 Hang DB Snatches MOVEMENT/MOBILITY :30/:30 Spiderman :30 Squat hold inactive 6 Kang Squats 10 cossack squat 6/6 Fire Hydrants * grab mini band 8/8 Clam Shells 10 Glute bridges 6...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch (Weightlifting Variable Reps & Sets) Front Squat (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) Partner WOD (Time) For Time: 1200m Run (300m Increments) 90 American KB Swings (70/53) 45 Pull-Ups (Rx+ C2B) 10 Rope Climbs (Rx+15 reps) 45 Pull-Ups 90 American KB Swings (70/53)...Read More

Mile High CrossFit – CrossFit Merry Christmas!!! (No Measure) I hope you all have a wonderful holiday!!Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) 2min machine of choice + :30 Deadbugs :30 Glute Bridge March :30 Alternating Bird Dogs :30/:30 Side Plank (switch at :10) :30 childs pose :30 thread the needed :30 pigeon :30 butterfly stretch + Empty Barbell Prep 5x Front Rack Squat Holds (:03 in the bottom)...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) 250m Row + :20 Prone T’s :20 Forearm Plank (active push through ground) + On Dip Station/Rings 3 x :05 Support Hold on Dips 8x Slow Negative Dips 4x strict dips + grab band 15x straight arm banded pull downs 10/10x single arm banded rows :30...Read More