Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Overhead Squat (4 Sets 2 OHS @ 80-92% of 1RM snatch 2min rest b/t *less reps to allow for heavier sets ) Clean and Jerk (Weightlifting Variable Reps & Sets) Snatch Pull (3 Sets 3 Snatch Pulls @ 105% of Snatch *reset between reps ) PARTNER WOD...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 20/15 cal echo bike + grab DB 6/6x single leg RDL :30 slow high plank shoulder taps 5/5x single arm DB strict press 5x Push ups + :03 pause 1″ off ground 10/10x single arm russian DB swings :20/:20 isometric lunge hold :20/:20 isometric...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Rowing :30 Arms only Row :30 Core and Arms :30 Easy Row then, 1:00 @ 20 SPM rest :30 1:00 @ 24 SPM rest :30 1:00 @ 28 SPM 1:00 Forward Fold 10 Scorpions 1:00 Butterfly (hands under legs) Rowing Intervals (Time) Intervals 5...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Moderate Bike 2 Sets :20 Transverse Squeeze 10/10 TKEs 15 Banded Glute Bridges 2 Sets :45 Spanish Squat Hold 6 Goblet Squats :20/:20 SL Wall Sit *grab barbell 10 Empty Barbell Squats 5 jump squats *add weight 5 Pause Squats Back Squat (Weightlifting...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP athletes choice 500m ski or 25 air squats + 15 Burpees + *grab 2.5-5 plates 10 Lateral Raises 10 Front Raises 10 Bent Over Flys *side lying 8 straight arm punches 8 Powell Raises 5 Windmills -switch sides- 3-4 J-Hook to Stand practice STENGTH...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 20/16 Cal Row + 5 Kang Squats (hug medball) :30 Couch stretch on wallball 7 Wallballs + 20x PVC pass throughs 10/10x around the worlds 10x trunk twists 5/5x single leg good mornings :30 PVC front rack opener :30 squat hold – heels on...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Overhead Squat (Weightlifting Variable Reps & Sets) Split Jerk (Weightlifting Variable Reps & Sets) Clean Pull (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) PARTNER WOD (Time) PARTNER WOD For Time: 30 Burpee Pull-Ups 45 Power Snatches (95/65) 60 TTB 90 DB Box Step Overs (50s/35s)...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x :30 Ski :30 Burpee :30 Air Squat :30 Plank + grab light DB 2x 5/5x DB wind mills 5x goblet SQ + :03 pause in hole Set up Bodyweight Warm up Body Weight Warm Up (Checkmark) *same as last week In 10 Minutes...Read More

Mile High CrossFit – CrossFit Warm Up (No Measure) WARM UP :30 single unders 5x inch worms :30 slow high plank shoulder taps 5x Push Ups + :02 pause 1″ off ground :15 Double Unders + 3x :15 machine hard :15 rest + 1:00 Machine at workout pace SWEAT DAY!! (Time) Every 10:00 x 3...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 3 Sets :15 Jumping Jacks :15 Air Squats :15 Spiderman :15 Jump Squats 2 Sets :15 Plank :15 Side Plank (R) :15 Transverse Squeeze :15 Side Plank (L) + grab 45# plate 5x narrow stance squats – lower the better 5/5x knee over toe...Read More