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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 


Survival of the Fittest - Suffer in Silence Competition hosted by Devil Dogg CrossFit

February 14-15th, 2015.  Featured event at the 2nd Annual Aurora Sports Festival.  Aurora, CO

For more information on this event, please visit our Facebook page, Survival of the Fittest, https://www.facebook.com/pages/Survival-of-the-Fittest/224992944348636





  • 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            


Strength - Back Squat 3,3,3+ (65%, 75%, 85%)

Metcon - 21-15-9 reps of:
Pistols Left Leg
Pistols Right Leg
Turkish Get ups Left 45/25
Turkish Get ups Right 45/25


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

Metcon - EMOM (Every minute on the minute) of:
Odd #'s - 5 Clean & Jerk 135/95
Even #'s - 5 Body Blasters



Skill - Double unders
Metcon - 20 Min AMRAP of:
30 Double unders
20 KB Swings
10 Burpee Box Jumps


Strength - DL & Shoulder Press 3,3,3+ (65%,75%,85%)

Metcon - Complete as many rounds as possible in 10 minutes of:
275-lb. deadlifts, 10 reps
20 GHD sit-ups




Strength  - Front Squat 5,5,5 (60%, 70%, 80%)
Metcon - "Karen" 
For time:
150 Wall balls (20/14)


Strength - Clean and Jerk 3,3,3 (60%, 70%, 80%)

Metcon - EMOM (Every minute on the minute) 10 Minutes of:
3 Thrusters
5 Strict pull ups

800 Meter Run x2
1 Minute break in between rounds.


Skill - Rope Climbs

Metcon - 20 Min AMRAP of:
2 Rope Climbs
100 M Sprint
10 Ball Slams
10 Burpees
10 T2B


Strength - Power Snatch 3,3,3 (60%, 70%, 80%)

Metcon  - "Randy"
75 Snatches for time (75/55)

**Reminder:
Yoga @ 10AM w/ Cora
CF Teens 4-5 PM
Olympic Lifting w/ Coach Allen Hedrick ($5 DI) 7PM


Strength - DL & Strict Shoulder Press 3,3,3 (60%, 70%, 80%)

Metcon - 2 rounds for time of:
50 walking-lunge steps
1 minute handstand hold
150 double-unders


Strength - Back Squat 5,5,5+ (60%, 70%, 80%)

Metcon - The Bear Complex
7 sets:
1 Power Clean
1 Front Squat...
1 Push Press
1 Back Squat
1 Push Press




Strength - Power Clean, Power Jerk 3,3,3 (60%, 70%, 80%)

Metcon - Tabata This!
Tabata row
Rest 1 minute
Tabata squat...
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."




Skill - Handstand/ Handstand walk

Metcon - 20 Min AMRAP of:
20 squats
15 Wall Balls (20/14)
10 ft Handstand Walk
5 Toes to bar
3 Burpees


Strength - SDHP 5x3

Metcon - 300 For Time:
25 pull ups
50 DL 135/95
50 push ups
50 Box Jumps 24/20
50 Weighted Leg Lifts 135/95
50 KB Clean and Press 55/35
25 pull ups


Strength - 1 Power Clean, 1 Push Press, 1 Split Jerk

Metcon - "Annie" 40-40-30-20-10 reps of:
Double Unders
Sit ups


Strength - Thrusters 5x1

Metcon - 5 rounds for time of:
20 Ring Dips
14 Thrusters 135/95




Strength - Snatch Balance 5x2

Metcon - EMOM (every minute on the minute) for 12 Min:
Even #'s - 5 OHS 95/65
Odd #'s - 10 KB Swings




Skill - Pistol

Metcon- 20 Min AMRAP of:
5 HSPU
10 Pistol ...
15 Ball Slams
20 Sec L-sit hold




HAPPY NEW YEAR!!

DDC Closed


Strength - 1 Snatch Grip DL, 1 Power Snatch, 1 OHS

Metcon - "Kelly" 5 rounds for time of:

400 M Row/ 2 Min Jump Rope
30 Box Jumps (24/20)
30 Wall Balls (20/14)


Strength - 5x - 1 DL, 1 Power Clean, 1 Push Press

Metcon - 21-18-15-12-9-6-3 of:
Power Cleans (95/65)
Sit ups
Back Ext


Strength - Overhead Squat 5x3

Metcon - 10 minute Pull up Ladder &
10 Minute Overhead squat ladder


Skill - Box Jumps
Metcon - 20 Min AMRAP of:
7 Burpees
14 Box Jumps
21 KB Swings

Class Schedule:
5 AM, 6AM, 9AM, 3PM, 4PM, 5PM
**Please note, no yoga tonight.  We will close at 6PM**


Closed for the Holiday

MERRY CHRISTMAS FROM DDC!!


12 Days of Christmas WOD:
1 - Burpee Box Jump 30/24
2 - HSPU
3 - Deficit Push ups 45/25
4 - C2B Pull ups...
5 - KB Swings 55/35
6 - T2B
7 - Ball Slams 30/20
8 - 8 count body builders
9 - Wall Balls 20/14
10 - Plate Sit ups 45/25
11 - Squat jumps
12 - 1200 M run w/ sand bag




Olympic Weightlifting Total:
1 RM Front Squat
1 RM Snatch
1 RM Clean & Jerk




Skill - KB Swings

 Metcon - "Helen" 3 rounds for time of:
 400 M row/run
 21 KB Swings 55/35
 12 pull ups


Surprise WOD


Strength - Snatch 1RM

Metcon - "Isabelle"
For Time - 30 Snatches 135/95




Strength - Clean & Jerk 1RM

Metcon - "Grace"
For Time:  30 Clean & Jerks 135/95




Strength - Back Squat 1RM

Metcon - 5 rounds for time of:
1 minute handstand hold
1 minute bottom of the squat hold


Skill - Med Ball Cleans

Metcon - 20 Min AMRAP of:
5 HSPU
10 Med Ball Cleans 20/14
15 Burpees
20 OH Lunges 45/25
25 Hanging Knee Raises


Strength - Push Press 3x3 (65%, 75%, 85% of 1RM) & Sumo DL 3x3

Metcon -
1 Minute Sumo DL High Pull (95/65) (SUDL HP)
1 Minute Push Press (95/65)
2 Minute SUDL HP (95/65)
2 Minute Push Press (95/65)
3 Minute SUDL HP (95/65)
3 Minute Push Press (95/65)


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

Metcon - For Time:
30 KB Snatches (55/35)
30 wall balls (20/14)
800 M run
20 KB snatches (55/35)
20 wall balls (20/14)
400 M run
10 KB Snatches (55/35)
10 wall balls (20/14)
200 M run


Strength - clean & Jerk 3x3

Metcon - 2 rounds for time of:

50 KB Swings

50 Sit ups

800 meter run


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

Metcon - 5 rounds for time of:
10 Chest to Bar pull ups
20 Back Squats (95/65)
30 Double unders (5 attempts - 50 singles)...

DDC Monday Extra Classes:
Power Lifting 7-8 PM




Skill - Pull ups

Metcon - "Cindy"
20 min AMRAP of:
5 pull ups
10 push ups
15 squats


Strength - Strict Shoulder Press 5,5,5 &
Deadlift 5,5,5 (60%, 70%, 80% of 1RM)

Metcon - 3 rounds for time of:
400 Meter run
21 DL (225/135)
15 wall balls (20/14)
9 muscle ups (sub: 18 ring row and 18 dips)




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

Metcon - For time:
30 Double unders
30 Push ups
30 SDHP (55/35)
30 HSPU
30 Power Snatches (75/55)
30 Burpees
30 Pull ups
30 Ball slams (30/20)




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

Metcon - 20 minute AMRAP of:
10 squat cleans (95/65)
10 ring dips




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

Metcon -  "Jenny"
Complete as many rounds as possible in 20 minutes of:
 45-lb. overhead squats, 20 reps
 45-lb. back squats, 20 reps
 400-meter run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno




"Work off that Turkey WOD"
Run Mcculloch Loop
50 Sit ups
300 Meter Row
50 T2B
200 M Farmers Walk
50 Flutter Kicks
100 Double unders
50 Hollow Rockers
50 Meter Tire Flip


Happy Thanksgiving.  DDC is closed today.


Strength - Clean and Jerk 5,5,5 (60%, 70%, 80% of 1RM)

Metcon - Pilgrim Wars WOD:
3 Minute Max Reps of:
Ground to Overhead (155/105)
HSPU
Wall Balls (20/14)
10 Meter shuttle run w/ Sandbag (45/25)


Strength - Front Squat 5,5,5 (60%, 70%, 80% of 1RM)

Metcon - 3 Rounds for time of:
10 Front Squats (155/105)
20 Burpee Pull ups (Scaled - Jumping pull ups)

**Bar must be cleaned from floor




Skill - Turkish Get up

Metcon - 20 Min AMRAP of:
10 Turkish getups - 5 left side, 5 right side (53/35)
20 Burpees
200 M shuttle run (50 meter forward, 50 meter backward, 50 meter forward, 50 meter backward)




Strength - DL 5,5,5 (60%, 70%, 80% of 1RM)

Metcon - "Grace"
30 Clean and Jerks for time (135/95)




Strength - Power Snatch 3,3,3 (60%, 70%, 80% of 1RM)

Metcon - 25 Min AMRAP of:
5 HSPU
10 T2B
15 Burpee Box Jump (24/20)
20 Wall Balls (20/14)
25 Double unders



Strength - Power Clean & Jerk 3x3x3 (60%, 70%, 80% of 1RM)

Metcon - "Fran"
21-15-9 reps of:
Thrusters (95/65)
Pull ups




Strength - Back Squat 5x3 (60%, 70%, 80% of 1RM)

Metcon - 21-15-9 reps of:
OHS 95/65
Double unders
KB Swings 53/35




3 Wise Men Tribute WOD:

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)...
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

http://www.threewisementribute.org/about/nov-11/



Marine Corp Birthday WOD:
Buy in - 400 meter sandbag run 45/25
25 Strict pull ups
25 Weighted step ups 45/25
25 KB Swings 70/53...
25 Ball slams 40/30
100 double unders
39 - 8 count body builders
Cash out - 400 meter sandbag run 45/25


Skill - Farmers Carry

Metcon - Coach G's Chipper


Strength - Bench Press 5x5

Metcon - 5 rounds for time of:
9 DL (135/95)
6 Hang Power Snatch (135/95)
3 OHS (135/95)


Metcon - "Ozzy"
7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run...

U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.




Strength - 5 sets of: 1 DL, 1 Power Clean, 1 Push Press

Metcon - "Sham"
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint...

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.




Strength - Overhead squat 5x3

Metcon - "Ned"
7 rounds for time of:
11 body-weight back squats
1,000-meter row...

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.




Skill - Pistols

Metcon - Coach Sara Abeyta's 20 min AMRAP


Strength - Find 1RM Sumo DL

Metcon - 4 rounds for time of:

400 meter run
25 SDHP 53/35 (Sumo DL High pull)
25 Wall Balls 20/14



Strength - Snatch 1 RM

Metcon - 21-15-9 of:
Snatch (115/75)
T2B


Strength - Find 1RM Front Squat

Metcon - For time:
Run 400 meters
50 pull-ups
Run 400 meters...
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats




Strength - Find 1RM Clean and Jerk

Metcon - With a continuously running clock complete 5 thrusters every minute.
 From 0:00-5:00 use 75 lb.
 From 5:00-10:00 use 95 lb.
 From 10:00-15:00 use 115 lb.
 Continue adding 20 lb. every 5 minutes for as long as you are able




Weekend schedule:

Saturday - Running Club 7:30 AM

DDC Halloween Party

Sunday - CLOSED




Skill - Muscle up

Metcon - 3 Muscle ups (sub: 9 ring rows and 9 ring dips)
400 Meter run
5 Tire Flips

CF Classes: 5AM, 6AM, 9AM, 3 PM, 4PM, 5PM
Yoga 6PM with Marie


Strength - DL 5,5,3,3,1,1,1

Metcon - For Time: "Dirty 30"

30 Box jumps (24/20)
30 Pull ups
30 KB Swings (53/35)...
30 Lunges
30 Leg Lifts
30 Push Press (75/55)
30 Back Ext
30 Wall balls (20/14)
30 Burpees
30 Double unders


Strength - Find 1RM power snatch 3,3,2,2,1,1,1

Metcon -  15 min AMRAP of:
10 medicine ball situps
15 push ups
10 T2B
30 Squats


Strength - Power clean, Power Jerk - Find 1RM

Metcon - 15 min AMRAP of:
20 Double unders or 5 DU attempts or 20 singles
20 KB swings (53/35)
20 OH Lunges (45/25




Strength - Back Squat 1RM
Metcon - Tabata - Athletes choice


Skill - Dips (not ring dips)

Metcon - 20 min AMRAP of:
10 Dips
20 SDHP (sumo dl high pull)
3 - 50 meter sprints...
40 Flutter Kicks

**Coaches, please start WOD by 25 minutes after.
Last 15 min = open gym ***

CF Classes: 5AM, 6AM, 9AM, 3PM, 4PM, 5PM
Yoga 6PM with Marie Ellensohn


Strength - Sumo DL 5x2

Metcon - 3 rounds for time of:
30 sec L sit
20 pull ups
10 thrusters (135/95)




Strength - Front Squat 5x2 working up to 85% of 1RM

Metcon - For time:
100 DU (double unders)
21 Front Squat, 45/25
100 DU
15 Front Squat 45/25
100 DU
 9 Front Squat 45/25




Strength - Push press 5x2

Metcon - 20 min AMRAP of:
20 Push press (115/75)
20 Pull ups
20 Sit ups


Strength - Clean & Jerk 5x2 working up to 85% of 1RM

Metcon - 15 min AMRAP of:
Burpee Box jumps
10 Squat cleans 155/115



CF classes 5AM, 6AM, 9AM, 4PM, 5PM
Open Gym 3PM
Yoga 6PM
**please note, the last 15 minutes of each CF class today will be open gym**

WOD:
Skill - Handstand  hold / handstand push ups/ deficit hspu
Metcon - 20 min AMRAP of:
10 Handstand push ups/hold/deficit hspu
20 KB Swings 
30 hang knee raises



Strength = Power Snatch 5x2 working up to 85% of 1RM

Metcon - 21, 15, 9 reps of:
Wall balls
Pull ups
Sit ups


WOD: "Riley"

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members




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

Metcon - 3 rounds for time of:
45 sec L sit hold
30 DL (135/95)
15 HSPU




WOD:
Strength - Power Clean, Power Jerk 5x2 working up to 85% of 1RM
Metcon - "Feeks"
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells







CONT....
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells
Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks


Saturday:
NO Running Club - Run 5K on your own
10 AM Competitors WOD @ DDC ...

Sunday:
9-11 AM Peak Performance Olympic Lifting with Coach Allen Hedrick
11-12 Power Athlete with Coach Justin Lanham
12-1:30 PM Open Gym










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