Monday, Sep 15th

WarmUP
100 Walking Lunges, Every Min on Min (5 Burpees)

PreWOD
Not For Time
5×2 Rope Ascent
6 Roll 2 CandleStick

WOD
3 Rounds for time
10 Deadlifts (225/165)
Run 400m
15 WallBall (20/14)
15 Box Jumps (24/20)

PostWOD
Ideal Stretch, Posterior Chain Floss, Foam Roll Legs

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Friday, Sep 12

WarmUP
Killer Kate
“FreeStyle”

PreWOD
3-3-3-3-3
Front Squat
60, 65, 70, 75, 80%

WOD
5 Rounds (Against a Two Min Running Clock)
Row 350m
Max Double-unders w/ Remaining time
Rest Two Min
Score=Total Double-Unders

PostWOD
2 Sets of
25 Partner MedBall Situps
One Min Partner Plank BallRolls

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Delicious Paleo Meals delivered “fresh and local” to Aspen CrossFit

This is this week’s delicious “Fresh-delivered” meal plan for Chef Julie and her Paleo Creations! Order ASAP so she can get all the finest local Meats and Veggies to keep up us more of the deliciousness! For those of you that are not aware, you can preorder 3+ meals per week, delivered “Fresh” to the box.. the meals are perfect for lunch and dinner and will keep you on the right track! “I order every week, and always get two portions of my favorite meals.. the warrior size is perfect for me!” Coach Clay Here’s next week’s menu. Please let me know as soon as you can.

Regular portions: $15 Warrior Portions: $17.

Fun Photo of Crew!

Fun Photo of Crew!

1. Baked Salmon w/Asparagus & Beets

2. Local Avalanche Farms Sausages w/mashed cauliflower or parsnips and mushrooms

3. Chicken & Sweet Potatoes

Thanks Julie Feel free to contact me anytime: bloomingdalesgourmet@gmail.com or (620)-240-0908

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CardioCross for Thursday 6:30pm

Intro…

Male Rx

AMRAP in 10 minutes with a partner. One person works at a time.

30 cal row

30 kettle-bell swing (24)

30 burpee over the rower

Female Rx

AMRAP in 10 minutes with a partner. One person works at a time.

30 cal row

30 kettle-bell swing (16)

30 burpee over the rower

Primer…

4 rounds of: 20 box jumps 20 air squat 20 push-ups 20 sit-ups 5 d-ball ground to over the shoulder (heavy)

The Grind…

Every minute on the minute for 15 minutes

21 double unders

12 wall balls

15 double unders

The Pack…

75 V-ups

75 sec. plank

75 two count bicycle crunches

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Thursday, Sep 11

WarmUP
Two Min Backward Jump Rope, 25 Squats, 25 Push-ups, 25 Sit-ups, 25 Lunges, 25 Mtn. Climbers

PreWOD
3 Rounds, not for time of
10 Roll to Candlestick
12 Hand Stand Shoulder Touches
40 Double-unders

IN honor of the victims of 9/11.. we will do 9 reps, then 11 reps.. We last did this WOD on 9/11/13
WOD: *This is one continuous piece, with no breaks between parts.

1:00 ME C2B Pullups

3:00 AMRAP of:
9 Shoulder to OH 115/75#
11 TTB

1:00 ME C2B Pullups

3:00 AMRAP of:
9 Shoulder to OH 115/75#
11 TTB

1:00 ME C2B Pullups
Score = Total C2B Pull-ups and Total AMRAP Score, Start where you left off on AMRAP

PostWOD
3x 10 Bar Roll-outs (Use Min. 25 plates on bar)

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Wed, Sep 10th

WarmUP
2 Rounds McClain

PreWOD
Find a one-rep Max Clean
(20 Minutes)

WOD
Emom 12
10 Push-ups
5 Box Jumps (24/20)

PostWOD
Mobility
Pigeon, Butterfly Groin, Box Couch

________________

Cardio Cross

Intro…

5 rounds
5 pull ups
10 pushups
15 air squats
10 m run

Primer…
7 Min AMRAP
7 Toes to Bar or ring
14 Jump lunges w/ dumbbells

The Grind…
400 m run
30 reps of slams
400 m run
20 reps of slams
400 m run
10 reps of slams

The Pack…
3 Sets
15 Med ball sit-up w/ throw to partner (hold ball at chest)
10 Strict toes to bar or knee raise w/ 3 sec hold at top
20 Four count Russian twists w/ KB
10 Strict toes to bar or knee raise w/ 3 sec hold at top
20 Four count Russian twists w/ KB

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