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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 


Please visit our Facebook page, http://www.facebook.com/pages/Devil-Dogg-CrossFit/114014268679358?ref=ts  for updates and pictures of DDC events.




  • 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!!


  • Refer a friend to DDC and if they sign up for our 3 month Commitment to CrossFit program, receive a FREE DDC Swag



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 - 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




Skill - Ring Dips

Metcon - 20 min AMRAP of:
12 sit ups
10 burpees
8 ring dips
100 meter run forward
100 meter run backward


Strength - Snatch 5x3 working up to 75% of 1RM

Metcon - 3 rounds for time of:
50 double unders
21 hang power snatches 75/55
12 C2B



Strength - DL 5,5,5+ (65%, 75%, 85% of 90% of 1RM)

Metcon - 3 rounds for time of:
400 meter run
21 KB SDHP (sumo dl high pulls) 53/35
12 Handstand push ups


Strength - Front Squat 5,5,5 working up to 755 of 1RM

MEtcon - 3 rounds for time of:
400 meter run
30 squats
20 push press (115/75)


Strength - Clean & jerk 5x3

Metcon - Surprise WOD




Strength - DL 5,5,5+ (65%, 75%, 85% of 90% of 1RM)

Metcon - 3 rounds for time of:
400 meter run

21 KB SDHP (sumo dl high pulls) 53/35

12 Handstand push ups


Saturday:
8AM runninig club @ City Park. Meet by the Frisbee golf entrance off pueblo blvd
NO Competitors WOD, our athletes are competing at September Slam at Colorado Springs CrossFit.

Sunday:
9:30-11 Peak Performance Olympic Lifting w/ Coach Allen Hedrick
11-12 Power Athlete
12-1:30 Open Gym


Skill - Double unders

Metcon - 20 min AMRAP of:
5 pull ups
25 lunges with plates
50 double unders


Lurong Living Paleo Challenge WOD 3:

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18..... of the following movements:

Wall Balls

Box Jumps

Deadlifts




Strength - DL 5,5,5+ (65%, 75%, 85% of 905 of 1RM)

Metcon - 2 rounds for time of:
2 rope climbs
4 power snatch (115/75)
6 KB clean and jerks (53/35)
8 thrusters (115/75)
10 ring dips
1200 meter run


Strength - Back Squat 5,5,5+ (65%, 75%, 85% of 90% of 1RM)

Metcon - For Time:
5 Front squats (165/105)
10 tire flips
15 T2B...
20 pull ups
25 push ups
30 wall ball (20/14)
35 ball slams (40/30)
40 lunges





Strength - Power Clean, Power Jerk 5x3 working up to 75% of 1 RM

Metcon - 15 min AMRAP of:
5 Clean & Jerk (135/95)
10 Bar over Burpees
15 KB Swings...
20 Double unders


Saturday -
8 AM Running club. Meet at city park Frisbee golf parking lot
10 AM Competitors WOD w/ Coach Amanda Brown

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


Skill - Wall climbs

Metcon - 20 min AMRAP of:
5 wall climbs
15 front squats
200 m run w/ sandbag




Strength - Sumo DL 3x5

Metcon - "Danielle"
3 rounds for time of:
400 meter run
20 wall balls
20 Russian twists
20 T2B


Strength - 1 power clean, 2 front squats - 5 sets

Metcon - "The Chief"
Max rounds in 3 minutes of:
 135 pound Power cleans, 3 reps
 6 Push-ups
 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles




"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-m...inute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


Strength - 1 Snatch Balance, 1 OHS - 5 Sets

Metcon - For Time:
20 DL (225/135), 400 meter run
15 DL (225/135), 400 meter run
10 DL (225/135), 400 meter run
5 DL (225/135), 400 meter run




Saturday:
7:30 AM Running Club @ South HS (FREE)
8:00 AM Swimming WOD @ South ($3)
10:00 AM Competitors WOD @ DDC (FREE for members)

Sunday:
9:30-11 AM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5)
11-12 Power Athlete with Coach Justin Lanham (FREE for members)
12-1:30 Open Gym


Skill - Box Jumps

Metcon - 20 min AMRAP of:
10 burpee box jumps
15 KB swings
400 meter run


Strength - 1 DL, 1 Power Clean, 2 Front Squats - 5 sets

Metcon - For time:
800 meter run
30 burpess over barbells
30 cleans (135/95)




Strength - Jerk Complex

Metcon -
WOD 1: 20, 15, 10, 5 of:
pull up and handstand push up
WOD 2: 20, 15, 10, 5 of:
wall ball and slam ball


Strength - 1 power snatch + 2 OHS, 5 sets

Metcon - In front of a clock set for 12 minutes:
 1 minute of 115-lb. power snatches
 1 minute of sit-ups
 2 minutes of 115-lb. power snatches
 2 minutes of sit-ups
 3 minutes of 115-lb. power snatches
 3 minutes of sit-ups




Strength - Thrusters 5x2

Metcon - 30-20-10 reps of:

Thrusters

Chest to bar pull ups



Saturday -
8 AM running club @ Liberty Point with Coach Jessica Lanham
10 AM Fast & Furious WOD with Coach Amanda Brown
The Masters Tour - Garage Games Comp at DTW. Come support Chris & Sophia
Battle of the Rock in Castle Rock - Scott Schulle will be competing

Sunday -
9:30-11 AM with Coach Allen Hedrick ($5)
11-12 Power Athlete with Coach Justin Lanham
12-1:30 PM Open Gym


Skill - wall balls

Metcon - Coach Amanda's 20 min AMRAP of:
21 wall balls
12 box push ups
100 meter backwards run


Strength - Shoulder press & DL 5,3,1,1,1
(75%,85%,95% of 90% of 1RM)

Metcon - 20 min AMRAP of:
10 burpee pull ups
30 squats
60 sec handstand hold or plank




Strength - Clean 5,3,1+ (75%, 85%, 95% of 1RM)

Metcon - Scored Tabata:
SDHP, Burpees, Sit ups, Wall balls, and Box Jumps




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

Metcon - "Nancy"
Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps




Labor Day - DDC CLOSED




Saturday -
8 AM Running Club with Coach Carter @ PWHS track
10 AM Fast & Furious WOD (Formerly Competitors WOD) @ DDC with Coach Carter *FREE for all DDC Members **DDC Ice Bucket Challenge, bring buckets and ice**

Sunday -
9:30-11 AM Peak Performance Olympic Lifting w/ Coach Allen Hedrick ($5)
11-12 Power Athlete
**after Power Athlete, we are tearing down wall and storage room.  Any and all help would be appreciated**Bring tools**
12-1:30 Open Gym


Skill - Turkish get ups

Metcon - Coach Carter's 20 min AMRAP
5 Turkish get ups per side
10 T2B
200 meter run


Strength - DL 5,3,1+ (75%, 85%, 95% of 90% of 1RM)

Metcon - 18-12-6 of: Deadlifts (225/135) & Box Jumps (24/20)


Strength - Power snatch 5,3,1+ (75%, 85%, 95% of 1RM)

Metcon - 10 min AMRAP of:
Bar over burpees
Shoulder to overhead (135/85)
3,6,9,12,...reps of each until time expires




Strength - Power cleans 5,3,1+ (70%, 80%, 90% of 1RM)

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




Strength - Back Squat 5,3,1+ (75%, 85%, 95% of 90% of 1RM)

Metcon - 15 min AMRAP of:
30 Double unders
20 Wall balls...
10 Snatches (75/45)




Saturday:
8-9 AM Running Club with Coach Jessica Lanham @ PWHS track
7:00-10:00 AM 31 Heroes WOD

Sunday:...
9:30-11 AM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5)
11-12 Power Athlete with Coach Justin Lanham
12-1:30 Open Gym


Skill - Handstand progression

Metcon - Coach Justin Lanham's 20 min AMRAP
20 sec handstand hold, 6 handstand push ups
20 sec chin over hold, 8 pull ups
20 sec plank, 10 push ups
20 sec hollow rock hold, 10 hands up feet up

Scale as needed




Strength - Push Press 3,3,3+

Metcon - Run 5K


Strength - Clean 3x2 (65%, 75%, 85% of 1RM)

Metcon - 5 - 2 minute rounds of:
5 pull ups, 10 push ups, 15 jumping jacks, 5 pull ups, 10 push ups, 15 jumping jacks, then with remaining time, max burpees
*score = # burpees




"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball




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

Metcon - 5 rounds for time of:

5 OHS (135/95)
10 T2B
5 Hang Squat Cleans (135/95)
20 Double unders


Saturday:
8:00-9:00 Running club with Coach Jessica Lanham @ PWHS track
9:00-12:30 AM Body Fat testing truck. Spots still available. IM Melissa Carter to sign up
10:00 AM Competitor WOD @ REPS

Sunday::
9:30-11 AM Peak Performance Olympic Lifting ($5)
11-12 Power Athlete with Coach Justin Lanham
12-1:30 Open Gym




Skill - Rope Climbs

Metcon - Coach Sara Abeyta's 20 min AMRAP




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

Metcon - 10 - 1 minute rounds of:

315/185 lb DL, 3 reps

20 double unders

Max rep burpees

rest 1 minute

*record mas burpees per round


Strength - Power Snatch 3x2 (65%,75%,85% of 1RM)

Metcon - 31 Heroes Prep:
4 rounds for time of:
400 meter run with sandbag...
8 thrusters (155/105)
11 box jumps (30/24)




Strength - Power Clean 3x2 (65%,75%,85% of 1RM)

Metcon - "The Devil Dogg"
20 min AMRAP of:
5 burpees
10 push ups
15 squats
20 hands up, feet up




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

Metcon - 3 rounds for time of:

400 meter run with sandbag

2 rope climbs

30 squats

30 sit ups


Weekend Schedule for Saturday, August 9th & Sunday, August 10th:

Saturday:
8 AM Running Club with Coach Jessica Lanham.
Meet at Pueblo West High school
10 AM Competitors WOD @ DDC with Coach Arika
11 AM Young Marines

Sunday:
9:30-11AM Peak Performance Olympic Lifting with Coach Allen Hedrick $5 DI - Open to all Athletes
11-12 Power Athlete
12-1:30 PM Open Gym (members only)




Skill -Tire Flips

Metcon -
Buy in: 400 meter run
20 AMRAP of:
5 tire flips...
10 push ups
15 OHS
20 sit ups
Cash out: 400 meter run


Strength - DL 5,5,5+ (65%, 75%, 85% of 90% of 1RM)

Metcon - 15 minute AMRAP of:
10 plate thrusters (45/25)
50 double unders




Strength - Snatch 3x3 (60%, 70%,80% of 1RM)

Metcon - For Time:
400 meter run, rest 1 minute
400 meter row, rest 1 minute
2 minute double unders, rest 1 minute
2 minute of burpees




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

Metcon - Benchmark 1:  "Grace"
30 Clean and Jerks for time (135/95)
Benchmark 2:  Surprise WOD




Strength - Front Squat 5,5,5+
(65%, 75%, 85% of 90% of 1RM)

Metcon - 10 rounds for time of:
100 METER RUN...
10 PUSH UPS
10 HANG KNEE RAISES

WHAT DO DEVIL DOGGS DO ON THE WEEKENDS?
COMPETE IN BEARD
COMPETITIONS,
RUN HALF MARATONS, AND DO MUD OBSTACLE RACES.  GREAT JOB, KENNEY, RANE V, ANNIE, KERI, DARLENE, DARCY AND RENE A



Weekend Schedule:

Saturday:
*7:30AM Running club @ Pueblo West HighSchool Track with Coach Jessica Lanam
*10:00AM... Competitors WOD @ Reps Union Avenue Sports Gym (Please note, there will not be a Competitors WOD @ DDC)

Sunday:
*9:30-11 AM Peak Performance Olympic Lifting ($5)
*11-12 Power Athlete
*12-1:30 PM Open Gym




Skill - Wall Balls

Coach Amanda's 20 min AMRAP:
12 wall balls
24 walking lunges
200 meter run







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