Wednesday

WOD

AMRAP 20 min

5 Chest to bar pullups

10 wall ball- #20/12

15 KBS- #55/35

Swim

5 X 100 (build on each- 1 min rec)

500

5 X 100

Tuesday

WOD

1 mile run

10 box jumps

100 double unders

10 box jumps

x2

Monday

WOD

7-7-7-7-7-7-7

Power Clean @ 75% Max

3 x 1 min max pullups

3x 1 min max pushups

3x 1 min max K2E

Sunday

Group ride.

9am- we will be riding to Morrison and through bear creek park. Bring a friend!

30ish miles, no drop!

Yoga

@6p

Great Job Brian and Jesse!

Brian takes 8 MINUTES off of his half marathon from last year and 4 MINUTES off his personal best time.

Jesse becomes an ironman for the TENTH TIME!!!!

crossfit women

Saturday

10:30 AM- START

Unofficial Fun 5K

Come get your race on and have fun. Friends and Family welcome.

If you are not getting the newsletter, please email LG

lindsay@tyendurance.com

WOD

AMRAP 15 Min

10 pushups

20 sit-ups

30 Squats

SWIM

For those of you who still swim at the GCC...

The Golden Community Center Pool is Closed until further notice.

They are having mechanical problems

3 Sets of 3 100's

1 min rest btwn each 100

5 min rest btwn each set

Practice Drill work btwn each set

Friday

WOD

100 med ball sit-ups (50 each: #12/20)

200 m Overhead lunge (#12/20) 1 person works other cheers

100 med ball sit ups ( 50 each: #12/20)

200 air squats -1 person works other cheers

Thrusday

WOD

1 mile run

21-15-9 of...

H.S.P.U.

T2B

1 mile run

CFE-Bike

1 hour TT

hold highest wattage possible.

Wednesday

WOD

"Jackie"

1000m Row

50 Thrusters- #45

30 pullups

Tuesday

New Stickers are on the way :)

WOD

AMRAP 25 Min

3 muscle ups/6 pullups

15 Weighted Step Ups each leg (25/45)

400 m Run

Monday

WOD

5 x 8, straight leg dead lift @ 75% body weight.

100m sprint between each set, walking recovery. OR 8 box jumps between each set.

3,2,1 HEAVY clean & split jerk

CFE-Swim

warm up-

300m easy

100m of 1 arm drill.

Main set-

10-100's

each 100 should be 10 seconds slower than your max effort 100. Recovery is no more than 30 seconds.

10-50's

Send off on the minute.

4-50's kick

Cool down

200 easy

Sunday

Hey team, if you are feeling a little beat up, make an appointment with Erin upstairs. Team members get a solid discount!

CFE-Bike or Run

Bike- 2 hours with 3-10 minute efforts at 90% of threshold

Run- 45-60 minutes with 3-5 minute efforts at 5k race pace.

Women's triathlon clinic today. 1-4p

Yoga- @6p