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      OFTEN IMITATED, NEVER DUPLICATED



                    



PUEBLO'S 1ST CROSSFIT AFFILIATE est. 3/7/2011

          CHANGING LIVES

    275 E Industrial Blvd #3 Pueblo West, CO  81007 (719) 468-0694



  
Mission Statement

Devil Dogg CrossFit’s mission is to break the fitness industry mold of pattern and routine.  We will accomplish this by using the CrossFit prescription, “Constantly varied, high intensity, functional movement”.  



Devil Dogg CrossFit
is proud to announce that we are now offering CrossFit Kids Classes.
Check
schedule and pricing for details.

CrossFit Kids classes,
ages 5-12.  Mondays and Wednesdays
4-5 PM. 
Teens Tuesdays and Thursday 4-5PM

Taught by CF Kids Trainer, Chris Carter 




  • All new members must Commit to 3 months CrossFit
  • 2x/wk for $40 per month or 3x/wk for $60 per month
  • Includes a 20% discount!! New Members only.  CC required.  Non-Refundable
  • Click here to sign up today!!


  • These wods are for advanced Crossfitters ready to sacrifice and an hour for the memory of a hero that sacrificed sooo much more!!! Semper Fi!!!
  • Sundays, 10:30 AM-12 PM



Devil Dogg CrossFit on Facebook! 

What is CrossFit?  Check out this video. Let's Start a Riot Video:  http://www.youtube.com/watch?v=3w9E-dgLUT4

CrossFit and I know It Video




 



 

  

Forging Elite Fitness            


CF Open 15.5:

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
 Row (calories)
 Thrusters

Men use 95 lb.
Women use 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
 Row (calories)
 Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
 Row (calories)
 Thrusters

Men use 45 lb.
Women use 35 lb.


Strength - Push Press, SDHP 3,3,3+ (70%, 80%, 90% of 1RM)

Metcon - EMOM for 12 Minutes of:
5 T2B
10 KB Swings 53/35

Additional Classes:
10-11 AM Yoga with Cora

7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)


Strength - Snatch 4x2 (70%, 80%, 90% of 1RM)

Metcon - 3 rounds for time of;
75 Double unders
50 Sit ups
25 Power Snatches 95/65

4-5 PM CF Kids Elementary
7-8 PM Powerlifting/Strongman
7-8 PM Steel City Self Defense


Strength - Clean & Jerk 4x2 (70%, 80%, 90% of 1RM)

Metcon - "Crain"
2 rounds for time of:
 34 push-ups
 50-yard sprint
 34 deadlifts, 135/95 lb.
 50-yard sprint
 34 box jumps, 24/20-inch box
 50-yard sprint
 34 clean and jerks, 95/65 lb.
 50-yard sprint
 34 burpees
 50-yard sprint
 34 wall-ball shots, 20/14-lb. ball
 50-yard sprint
 34 pull-ups
 50-yard sprint

7-8:30 Peak Performance Olympic Lifting With Coach Allen Hedrick ($5 DI)

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.



Strength - Front Squat 3,3,3+ (70%, 80%, 90% of 1RM)

Metcon - "Nancy"
5 rounds for time of:
400 Meter Run...
15 OHS 95/65

4-5 PM CF Kids Elementary
7-8 PM PowerLifting/Strongman
7-8 PM Steel City Self Defense


Workout 15.4 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.


NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.


Strength - Strict Press 3,3,3+ (70%, 80%, 90% of 1RM)

Metcon - "Devil Dogg" 20 Min AMRAP of:
5 Burpees
10 Push ups - hand release...
15 Squats
20 Hands up feet up4-5 PM CF Kids Teens
7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)


Strength - Power Snatch 4x2 (70%, 80%, 90% of 1RM)

Metcon - "The End" 2011 CF Games
20 Calorie Row
30 Wall balls 20/14...
20 T2B
30 Box Jump
20 SDHP 53/35
30 Burpees
20 Shoulder to Overhead 135/95
100 M Sled Push4-5 PM CF Kids Elementary
7-8 PM DDC Barbell Club: Powerlfiting/Strongman
7-8 PM Steel City Self Defense



Strength - Power Clean, Power Jerk 3x3 (70%, 80%, 90% of 1RM)

Metcon - Hero WOD "Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion

4-5 PM CF Kids Teens

7-8:30 PM Peak Performance Olympic Weightlifting with Coach Allen ($5 DI)




Strength - Back Squat 3x3 (70%, 80%, 90% of 1RM)

Metcon - 20 Min AMRAP of:
5 HSPU
10 Pistols
15 GHD Situps
200 Meter Run

4-5 PM CF Kids Elementary
7-8 PM Powerlifting
7-8 PM Steel City Self Defense



CF Open Workout 15.3 VariationsRx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)...Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


Strength - Push Press & Sumo DL HP 3x3

(65%, 75%, 85% of 1 RM)
Metcon - EMOM (every minute on the minute)
10 Min of:...
5 Wall Ball 20/14
7 Sumo DL HP10-11 AM Yoga w/ Cora Hughes Hofmann
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting
w/ Coach Allen Hedrick ($5 DI)


Strength - Snatch 3x3 (65%, 75%, 85% of 1 RM)

Metcon - 4 Rounds for time of:
400 M Run
25 KB Swings...
25 Burpees 4-5 PM CF Kids Elementary
7-8 PM PowerLifting
7-8 PM Steel City Self Defense


Strength - Clean & Jerk 3x3 (65%, 75%, 85% of 1 RM)

Metcon - Hero WOD "Bowen"
3 rounds for time of:
Run 800 meters...
7 DL 275/165
10 Burpee pull-ups
14 KB Thrusters 53/35
20 Box Jumps, 24/20

4-5 PM CF Kids Teens
7-8:30 PM Olympic Lifting w/ Coach Allen Hedrick ($5 DI)


Strength - Front Squat 5,5,5+ (65%,75%,85% of 1 RM)

Metcon - 10 Rounds for time of:
5 Front Squats 205/105
5 Deficit HSPU


Workout 15.2 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 lb / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 lb / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 lb / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (65 / 45 lb.)

   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (65 / 45 lb.)

   8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups*

From 3:00-6:00

   2 rounds of:

   12 overhead squats (65 / 45 lb.)

   12 chin-over-bar pull-ups*

From 6:00-9:00

   2 rounds of:

   14 overhead squats (65 / 45 lb.)

   14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (45 / 35 lb.)

   6 jumping chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (45 / 35 lb.)

   8 jumping chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (45 / 35 lb.)

   10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Strength - Press & DL 5,5,5+ (65%, 75%, 85% of 1RM)

Metcon - Tabata - Scored
Wall Balls
Box Jumps
KB Swings
Burpee


Strength - Power Snatch 3x3 (65%, 75%, 85% of 1RM)

Metcon - 4 rounds for time of:
50 Double unders/ 100 singles
10 OHS 155/105
20 Russian Twists

4-5 PM CrossFit Kids Elementary
7-8 PM Powerlifting
7-8 PM Steel City Self Defense


Strength - Power clean, Power Jerk 3x3 (65%, 75%, 85% of 1RM)
Metcon - "J.T."
21-15-9 reps of:
HSPU...
Ring Dips
Push ups4-5 PM CrossFit Kids - Teens
7-8 PM Olympic Weightlifting w/ Coach Allen Hedrick ($5)


Metcon- 15 Min AMRAP of:
20 Turkish get ups (53/35)
30 Med Ball Sit ups (20/14)
40 Overhead walking lunges (45/25)



















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