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      OFTEN IMITATED, NEVER DUPLICATED



                    

                      

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

              VETERAN OWNED

          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!!



Got Friends? Refer a Friend and Receive One Month FREE!

Details: New member must sign up for 3 Month Commitment to CrossFit at $40/ month for 2 days/week or $60/month for 3 days/week and You will receive a gift certificate good for one month FREE CrossFit. ...

*Certificate good for same membership option only
*Certificate must be present to receive free month

To sign up now for the 3 Month Commitment to Crossfit, click here.

*Autopay only. Credit Card required
*Regularly prices membership options become effective after completion of 3 month Commitment




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            


Warm-up WOD:
Partner WOD - 200 M Run, 30 Partner Med Ball Passes, 30 KB Swings, 30 Partner Sit ups

Strength - Clean & Jerk 3,3,3 (55%, 65%, 75% of 1RM)

Metcon - 21-15-9-15-21 reps of:
Power Clean 95/65
Wall Balls 20/14

Additional Classes:
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
1 Min Jump Rope, 1 Min Sit ups, 1 Min Lunges, 1 Min Flutter Kicks, 1 Min Jump Rope

Strength - Front Squat 3,3,3 (55%, 65%, 75% of 1RM)

Metcon - 5 Rounds for time of:
10 Pull ups
10 Back Squats 135/95
1 Min Plank

Additional classes:
 4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlifting




Warm-up WOD:
800 Meter Run

Skill - Knees To Elbows (K2E)

Metcon - 3 Rounds for time of:
5 Tire Flips
10 K2E
20 Weighted Step Ups 45/25
30 KB Swings 53/35
40 Double Unders/80 Singles
50 Squats

**7-8 PM VO2 Meeting Devil Dogg CrossFit​



Warm-up WOD:
Line Drills - High Knees, Butt kicks, Shuffle, Karaoke, Backwards, 1 Suicide Run

Strength - Power Snatch 3,3,3 (55%, 65%, 75% of 1RM)

Metcon - 3 Rounds for time of:
10 Ground to Overhead 95/65
200 M Shuttle Run

Additional Classes:
11:45-12:30 PM Swim WOD at Lovell Park
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
10 Strict pull ups / 20 Lunges / 30 Flutter Kicks / 40 Squats / 50 sit ups...

Strength - Strict Press, DL 5,5,5+ (55%, 65%, 75% of 1RM)

Metcon - 21-15-9 reps of:
DL 225/135
Wall Balls 20/14
400, 200, 100 M Run

Additional Classes:
10:30-11:30 AM Yoga with Cora
4-5 PM CrossFit Kids Elementary
7-8:30 PM Devil Dogg CrossFit Barbell Club - Powerlifting



Warm-up WOD:
10 Med ball cleans / plank
10 burpees / hollow rock hold...

Strength - Power Clean, Power Jerk 3,3,3
(55%, 65%, 75% of 1RM)

Metcon - EMOM (Every minute on the minute) for 14 Minutes:
ODD = 5 Power Clean + Power Jerk 135/95
EVEN = 5 Burpee Box Jumps

Additional Classes:
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Strength - Back Squat 5,5,5 (55%, 65%, 75% of 1RM)

Metcon - 20 Min AMRAP of:
10 C2B Pull ups
10 HSPU
10 Front Squats 135/95
10 GHD Sit ups

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8:30 PM Devil Dogg Barbell Club - Powerlifting




Skill - Rope Climb

Metcon - 5 Rounds For Fun of:
2 Rope Climbs
10 Thrusters 45/25...
4 Bar Muscle ups
20 Overhead lunges 45/25
6 HSPU (Deficit)
30 Sit ups



Strength - Hang Squat Snatch 5x2

Metcon - Hero WOD
"DT"
Five rounds for time of:...
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Additional Classes:
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Strength - 1 Strict Press, 1 Push Press, 1 Split Jerk x5

Metcon - "Filthy Fifty"
For time:
 50 Box jump, 24/20 inch box
 50 Jumping pull-ups
 50 Kettlebell swings, 1 pood
 Walking Lunge, 50 steps
 50 Knees to elbows
 50 Push press, 45 pounds
 50 Back extensions
 50 Wall ball shots, 20/14 pound ball
 50 Burpees
 50 Double unders

Additional Classes:
4-5 PM CrossFit Kids
7-8 PM PowerLifting / Strongman


Strength - Overhead Squat 5x2

Metcon - "Helen"

3 Rounds for time of:

400 Meter Run

21 KB Swings

12 Pull ups




Strength - 2 Hang Squat Cleans, 5 sets

Metcon - 5 Rounds for time of:
15 Wall Balls 20/14
15 Power Cleans 95/65...

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM PowerLifting/ Strongman

Please note:
**Coach Sara is in charge of "Fun" for the week
**Coach Amanda is acting Manager of DDC Mon, June 15th - Wed, June 17th
**Coach Sara Abeyta is acting Manager of DDC Thur, June 18th - Sunday, June 21st
**Any issues, please bring to their attention!!**

Have a Motivating Week Devil Doggs!!



Skill - Pistols

Metcon - 25 Min AMRAP of"
5 tire Flips + jump throughs
10 Pistols (5 each leg)
15 Ball Slams
20 Double Unders (40 Singles)
25 Hanging Knee Raises

Additional Classes:
7-8 PM VO2 Meeting @ Devil Dogg CrossFit​



Strength - 1 Push Press, 1 Split Jerk 5x

Metcon - EMOM (every minute on the minute) for 20 minutes:
Even - 5 Push Press 135/95
Odd - 5 Burpee Pull ups

Additional Classes:
4-5 CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Strength - Thrusters 5x3

Metcon - 3 rounds for time of:

400 Meter run

20 Thrusters 95/65

20 KB Swings 53/35


Strength - Snatch Balance 5x2

Metcon - 3 rounds for time of:
30 Box Jumps
20 HSPU
10 T2B

Additional classes:
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - 1 Power Clean, 1 Front Squat, 1 Power Jerk x5

Metcon 1 - 9,6,3 reps of:
Power Clean 135/95
Front Squat 135/95
Power Jerk 135/95
Metcon 2 - 6 Min AMRAP of:
6 Burpee Box Jumps
6 Pull ups

Additional classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Powerlifting Deload: Strongman




Skill - Double unders

Metcon - Coach Sara Abeyta's WOD




Strength - Olympic Weightlifting Total
Find 1RM Snatch and Clean & Jerk

Metcon - Surprise WOD

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Powerlifting/ Strongman
7-8 PM Steel City Self Defense




Strength - Back Squat 5,3,1 (75%, 85%, 95% of !RM)

Metcon - 15 Min AMRAP of:
5 T2B
10 Burpees
15 Wall Balls 20/14

Additional classes:
4-5 PM CrossFit Klds Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Push Press, Sumo DL 5,5,3,3,1,1,1
(75%, 85%, 95% of 1RM)

Metcon - Hero WOD "Nate"
20 Min AMRAP of:
2 Muscle Ups
4 HSPU
8 KB Swings 70/53

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Powerlifting/ Strongman

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.



Skill - Rope Climb

Metcon - 30 Minute AMRAP of:
200 M Sled Push/Pull/ Farmers Walk
4 Rope Climb
6 HSPU
800 Meter run
10 Tire Flips

Reminder:  7 PM Veterans Overcoming Obstacles Meeting




Strength - Power Snatch 3,3,2,2,1,1,1
(75%, 85%, 95% of 1RM)

Metcon - 3 Rounds for time of:
10 Power Snatch 75/55
20 T2B
30 Box Jumps

Additional Classes:
10-11 AM Yoga with Cora
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick




Skill - Handstand Hold (Handstand hold off wall)

Metcon - 20 Min AMRAP of:
10 Second Handstand Hold
15 Ball Slams 30/20
20 Hollow Rocks
25 KB Swings 53/35
30 Second L-Sit

**Coaches:  Spend 10-15 Minutes teaching the skill

 


Strength - Snatch: Find 1RM

Metcon - 10 Min AMRAP of:
30 Double unders (60 Singles)
15 Power Snatch 75/55

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick




Strength - Clean & Jerk 2,2,2 (65%, 75%, 85% of 1RM)

Metcon - "Nasty Girls"
50 Air Squats
7 Muscle ups (sub: 21 ring rows, 21 dips)
10 Hang Power Clean 135/95

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




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

Metcon - "Karen"
For Time:  150 Wall Balls 20/14
15 Minute time cap

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick




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

Metcon - 5 Rounds for time of:
5 DL 225/135
10 Bar over Burpees

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/ Strongman




Skill - Double Unders

Metcon - 15 Min AMRAP of:
10 T2B/K2E/Hang Knee Raises
20 OH Lunges 45/25
30 Second Hollow Rock
40 Staggered Push ups
50 Double unders
60 Ft Handstand walk/Bear crawl

Then, Team Relay Race




Metcon - 2015 Regionals Event 3
For Time:
1 Mile Run
50 OHS 135/95
100 GHD Sit ups
150 Double Unders
50 SDHP (Sumo DL High Pull) 135/95
100 Box Jump Overs 24/20

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting




Strength - Power Clean, Power Jerk 2,2,2
(65%, 75%, 85% of 1RM)

Metcon - 3 rounds for time of:
15 KB Swings 53/35
15 HSPU
400 M Sandbag Run 45/25

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




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

Metcon - Tabata This
Scored, Murph Standards:
Pull ups...
Push ups
Sit ups
Squats

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Strict Press, DL 3,3,3+ (65%, 75%, 85% of 1RM)

Metcon - EMOM (Every minute on the minute) for 14 Minutes of:
Even - 14 Wall Balls 20/14
Odd - 14 KB Swings 53/35

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




Skill - Pull up/C2B Pull ups

Metcon - Murph Prep WOD
30 Min AMRAP of:
5 Pull ups
10 Push ups
15 Squats
200 M Shuttle Run with Sandbag 45/25

Coaches Note:  Check Murph Standards and apply them to the WOD




Strength - Snatch 3,3,3 (55%, 65%, 75% of 1RM)

Metcon - CF Regional WOD 1:
"Randy"
75 Snatches For Time 75/55

Additional Classes:
10-11 AM Yoga with Cora
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Squat Clean + Split Jerk 3,3,3 (55%, 65%, 75% of 1RM)

Metcon - 21-15-9 reps of:
KB Swings 53/35
Burpees...
T2B

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




Strength - Front Squat 5,5,5+ (55%, 65%, 75% of 1RM)

Metcon - 2 Rounds for time of:
800 M Run
50 Thrusters 65/45
25 C2B Pull ups

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Push Press & Sumo DL 5,5,5+ (55%, 65%, 75% of 1RM)

Metcon - "Incredible Hulk"
20 Min AMRAP of:
5 DL 115/75...
5 HP Cleans 115/75
5 Front Squats 115/75
5 Push Press 115/75
5 Back Squats 115/75




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

Metcon - 3 rounds for time of:
10 Squat Snatch 75/55
30 Hang Knee Raises
10 Squat Snatch 75/55
1 Minute Plank

Additional Classes:
10-11 AM Yoga
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting ($5 DI)




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

Metcon - 4 rounds for time of:
2 Rope Climbs
100 M Sprint
4 Squat Cleans 225/135
100 M Sprint

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




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

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

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



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

Metcon - 21-15-9 reps of:
DL 225/135
Box Jump 24/20...
HSPU




Skill - Tire Flip

Metcon - Deck of Cards Partner WOD (20 Min)
Spade = Tire Flips
Club = Burpee
Heart = Kettlebell
Diamond = Wall ball
Ace = 400 M Sandbag Run




Strength - 1 DL, 1 Hang Squat Clean 5x

Metcon - 5 Rounds for time of:
15 Squat Cleans 95/65
30 Second L-Sit
60 Second Hang From Pull up bar

Additional Classes:
10-11 AM Yoga With Cora Hughes Hofmann​
4-5 PM CF Kids Teen
7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick​ ($5 DI)




Strength - Jerk 5x2

Metcon - For Time:
800 Meter run
30 HSPU
200 Double unders

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




Strength - Thruster 5x2

Metcon - 10 rounds of:
30 Second Burpee
30 Second Rest
30 Second Thruster 95/65
30 Second Rest

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Snatch Balance 5x2

Metcon - 15 Min AMRAP of:
5 Push Press 135/95
10 OHS 135/95
15 GHD Sit ups

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/Strongman




Skill:  Double Unders

Metcon - 30 Min AMRAP of:
50 Double Unders
40 Ball slams
30 Wall Balls
20 Calorie Row
10 T2B




Strength - 1 Power Snatch, 2 OH Squats 5x

Metcon - For Time:
20 Burpees
20 Squat Snatch 135/95
20 Muscle ups
20 Squat Snatch 135/95
20 Burpees

Additional Classes:
10-11 AM Yoga with Cora
4-5 PM CF Kids Teens
7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - 1 Power Clean, 1 Front Squat, 1 Power Jerk 5x

Metcon - 3 rounds for time of:
5 HSPU
10 Ring Dips
15 Pull ups
20 Push ups
25 Lunges
30 Hollow Rockers

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/Strongman




"Fight Gone Bad!"Three rounds of:
Wall-ball 20/14...
Sumo deadlift high-pull 75/55
Box Jump 24/20
Push-press 75/55

Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point




Strength - Overhead Squat 5x3

Metcon - 30 Min AMRAP of:
800 Meter Run
25 Thrusters 95/65
200 Meter Farmers Carry 53/35




Skill - Box Jump:  Find Max Box Jump Height

Metcon - 20 Min AMRAP of:
5 Strict Pull ups
10 Wall Balls 20/14
15 Box Jumps 24/20
200 Meter Sand Run 45/25




Strength - Push Press, Sumo DL: Find 1RM 5,5,3,3,1,1,1

Metcon - Coach Sara's Bday WOD
3 rounds for time of:
37 KB Swings...
37 Burpees
37 Double unders

Additional Classes:
10-11 AM Yoga with Coach Carter
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Snatch: Find 1RM 3,3,2,2,1,1,1

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

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




Strength - Clean & Jerk:  Find 1RM 5,5,3,3,1,1,1

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

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Front Squat: Find 1RM 5,5,3,3,1,1,1

Metcon - "Angie" For Time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

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



Skill - Handstand Push ups

Metcon - 2 Rounds for time of:
5 Tire Flips
10 HSPU
20 KB Swings
30 Burpees
40 Flutter Kicks
50 Jumping Jacks
60 Second Plank




Strength - Strict Press & Deadlift Find 1RM

Metcon - 10 Minute AMRAP of:
3 DL 275/165
7 Push Press 115/75

Additional Classes:
10-11 AM Yoga with Cora
4-5 PM CF Kids Teens
7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)+



Strength - Power Snatch Find 1RM

Metcon - For Time:
40 Snatches 75/55
4 Rope Climbs
30 Snatches 75/55
3 Rope Climbs
20 Snatches 75/55
2 Rope Climbs
10 Snatches 75/55
1 Rope climb

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/ Strongman



Strength - Power Clean, Power Jerk Find 1RM 5,5,3,3,1,1,1

Metcon - 20 Min AMRAP of:
5 Muscle ups (Ring/Bar)
10 Wall Balls 20/14
200 M Run

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)


Strength - Back Squat Find 1RM 5,5,3,3,1,1,1
Metcon - 3 Rounds for time of:
20 OH Lunges 45/25
20 GHD Sit ups/Med ball
20 Burpee Pull ups

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


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






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