Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Overhead Squat (Weightlifting Variable Reps & Sets) Push Press (Weightlifting Variable Reps & Sets) Split Jerk (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) PARTNER WOD (Time) Teams of 3 5x 15/12 cal ski/row 15 Box Jumps (24″/20″) 15 KB Swings @ 53/35 10 Burpees to...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice + 25′ toe walk 25′ heel walk 25′ Bunny Hops 25′ Quad Pulls 25′ Tin Soldiers 25′ Inchworms 25′ High Knees 25′ Butt Kicks Go Over Bodyweight Warm Up Body Weight Warm Up (Checkmark) In 10 Minutes Complete 20...Read More

Mile High CrossFit – CrossFit MARIO CART (No Measure) Fun partner WOD for the Holiday!!Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1min bike :30 Wallsit :30 Bike :30 Wallsit + :45 spanish squat hold 20/20x banded TKE 15x banded good mornings + MOVEMENT/MOBILITY – on wall :30 figure 4 stretch :30 butterfly stretch :30 squat hold – holding rig 10/10x hip CARs 5/5 Worlds Greatest...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *grab DB 5/5x staggered stance DB RDL 5x slow motion squat – 1 DB 5x/5x DB Strict Press 5x/5x DB Push Press :30 Dead hang 5x hanging leg raises – no kipping 10x Ring Rows + Warm Up Circuit (shoulder/back health) 3 Sets On...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Bike Tabata x 4 Sets + 10x wall facing HS scap push ups 4-6x wall facing HS shoulder taps 2x wall walk + ;03 pause @ top – focus on breathing through every rep + 10x glute bridges 5/5x single leg glute bridge :30...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch (EMOM x 12 1 Squat Snatch @ 65-75% Trying to get lots of reps at moderate weight ) Thruster (4 Sets 3 Thrusters @ 50% of 1RM CJ and building heavy 2min rest b/t) *squat clean first rep Back Squat (Speed Work 4 Sets 4 Back...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m Row 20 step ups :30 Single unders :30 dead hang 5/5x lateral step ups + :03 descent :30 single unders 10x small fast kip swings 3x :10 double unders + :30 pigeon on box :30 half front split 5/5x quadruped hip CARS 5/5x...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1:00 row 1:00 echo bike :30 row @ hard effort :30 echo bike @ hard effort + grab workout DBs 5x Jefferson curls – 1 DB 5x sumo stance DL – 2 DBs 5/5x seesaw DB strict press 5x DB hang snatch 5/5x single...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 300m Run :30 wall sit 5x Slow wall squats 5x strict pull ups or ring rows + snatch prep with PVC 10x PVC pass through 5 Pause OHS 3x Snatch Drops to power position 3x snatch drops – to full squat *grab Barbell 10x...Read More