WANT RESULTS?
PUEBLO'S 1ST CROSSFIT AFFILIATE est. 3/7/11
Mission Statement
GRAND OPENING of New Location June 3, 2012!
Devil Dogg CrossFit is opening it's first CrossFit Box!
We will be located at:
275 E Industrial Blvd #3
Pueblo West, CO 81007
Come by from 12-4 PM and check it out. We will be hosting a Filthy Fifty CrossFit Competition with heats at 1 PM, 2 PM, and 3 PM. We will be accepting cash or check donations opening day for competition entry. "ARE YOU FIT, OR ARE YOU CROSSFIT?"
What is the Filthy Fifty?
50 box jumps, 24" 50 push press, 45 lbs
Devil Dogg CrossFit on Facebook!
Our first videos . (contains explicit song lyrics)
CrossFit and I Know It Video
Rugged Maniac - 5K Obstacle Run. Are you Rugged? Join Chris and Melissa Carter, Karen Hoge, Scott Schulle and Ken Ohlrogge to find out.
Devil Dogg CrossFit now offering FREE Sunday "Funday" workout. Anyone welcome. Check out what CrossFit is all about
**PFT Scores now posted
6-7 PM Tuesdays and Thursdays at Lovell Park
Try it for FREE! 1st Class is on me.
Click here for a complete list of this years upcoming events and pics from past events.
Forging Elite Fitness
Strength - work up to 1 rep max overhead squat
WOD - 25 burpees, 50 push ups, 75 jumping jacks, 100 hands up feet up, 150 overhead squat, 200 jump ropes
Boot Camp - Organized PT lower body
CrossFit - "Jag" www.crossfit.com
3 rounds of:
345/205 lb DL, 7 reps
7 muscle ups (sub: 21 pull ups and 21 ring dips) then,
3 rounds of:
21 wall balls
21 toes to bar, then,
100 ft farmers carry 100/60 lb
28 burpee box jumps
100 ft farmers carrs 100/60 lb
3 muscle ups (sub: 9 pull up and 9 dips)
Boot Camp - Organized PT Upper Body
CrossFit - 21-15-9 reps of:
L Pull ups
135/95 lb Straight Leg DL
3 rounds for time of:
Run 800 meters
rest 2 minutes
Sunday "Funday" WOD in the rain!!
HAPPY MOTHER'S DAY!!!
REST DAY
20 min AMRAP of:
20 double unders
3 Snatch, increasing weight each round
Boot Camp and CrossFit - "The Devil Dogg"
AMRAP in 20 minutes of:
5 Burpees
10 Push ups
15 Squats
20 Hands up, feet up
20 minute AMRAP of:
Dumbbell Snatch, 10 reps (alternating hands)
200 ft sprint
Boot Camp and CrossFit - PFT
PFT (physical fitness test) consists of pull ups, push ups, sit ups, squats and burpees. There is also a 1 mile run and sprint calisthenic.
Regional individual event #4:
As far as possible in 22 minutes of:
135/95 lb back squat, 50 reps
40 pull ups
135/95 lb shoulder to overhead, 30 reps
85/65 lb front squat, 50 reps
40 pull ups
85/65 lb shoulder to overhead, 30 reps
65/45 lb overhead squat
40 pull ups
65/45 lb shoulder to overhead, 30 reps
FREE WOD - Coach Sara Abeyta
REST DAY
Strength: Shoulder Press
Metcon: "The Chief"
Max rounds in 3 minutes of:
135/95 lb power cleans, 3 reps
6 push ups
9 squats
Boot Camp - Organized Sport Week
CrossFit - "Manion"
7 rounds for time of:
400 meter run
135/95 lb back squat, 29 reps
Hero WOD and pic courtesy of www.crossfit.com
For Time:
200 SDHP
50 overhead walking lunges
225/135 lb hang clean, 30 reps
Boot Camp - Organized Sports Week
CrossFit - "Diane"
21-15-9 reps of:
225/135 lb DL
Handstand push ups
"J.J"
1-2-3-4-5-6-7-8-9-10 reps of:
(185/135 lb) squat clean
10-9-8-7-6-5-4-3-2-1 reps of:
parellette handstand push ups
(each round is a squat clean and HSPU, example: 1st round is 1 Squat clean and 10 HSPU, 2nd round is 2 squat clean, 9 HSPU...)
Hero WOD and pic courtesy of www.crossfit.com
FREE Sunday WOD: Sprint work with Coach Justin Lanham
REST DAY
Tabata:
Floor Press
Plank
Back squat
Rest, pause, squat
Boot Camp and CrossFit: Hero WOD "Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Hero WOD and pic courtesy of www.crossfit.com
Tabata 1:
Clean and jerk (135/95 lbs)
Plank
Tabata 2:
Snatch (95/65 lbs)
Forearm plank
Boot Camp and CrossFit: Hero WOD
"Forrest"
3 rounds for time of:
20 L-Pull ups
30 toes to bar
40 burpees
800 meter run
Hero WOD and pic courtesy of www.crossfit.com
400 meter run
21 Thrusters (95/65 lb)
21 Pull ups
300 meter run
15 Thrutsters (95/65 lb)
15 Pull ups
200 meter run
9 Thrusters (95/65 lb)
9 Pull ups
FREE Sunday WOD: Tabata
REST DAY
1 rep max Snatch, Clean and Jerk and Deadlift
10 minute cap per lift
Boot Camp and CrossFit WOD:
"Chelsea" - Boot Camp Style
5 burpees
10 push ups
15 squats
each minute, on the minute for 30 minutes
For time:
800 meter run
10 rounds of couplet:
10 barbell shoulder press
10 one-legged squats
800 meter run
Boot Camp - CrossFit Girls WOD "Kelly"
CrossFit: 10-9-8-7-6-5-4-3-2-1 reps of:
Chest to bar pull ups
Box jump (30"/24")
Sit ups
Leg Lifts
5 rounds for time of:
Handstand walk, 25 yards
50 air squats
REST DAY
REST DAY
HJ first T-ball practice, then off to open gym.
For time:
800 meter run
10 rounds of couplet:
10 ring rows
10 staggered push ups
800 meter run
Boot Camp - Buddy Week
CrossFit - 5 rounds for time of:
200 meter run
95/65 lb clean and jerks, 10 reps
10 Sit ups
5 rounds for time of:
45/25 walking lunge, sand pit
21 burpees
Boot Camp - Buddy Week
CrossFit - "Pheezy"
3 rounds for time of: www.crossfit.com
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Supermans, 10 reps
Run 800 meters
REST DAY
HAPPY EASTER FROM THE CARTER FAMILY.
REST DAY
3rs Annual Baylon Michael Meyer 5K run today. Great job to Melissa Carter, Ken Ohlrogge, Karen Hoge and Renee Holmes for competing. A special congratulations goes to Karen Hoge for coming in 2nd place in her age group. Since last year, Karen not only lost over 100 lbs, but shaved 14 min off her 5K time!! You are an inspiration to all of us.
Strength:
"Grace": 30 clean and jerks for time (135/95 lb)
Metcon:
5 rounds for time of:
200 meter run
25 yard bear crawl through sand
25 push ups
25 squat jumps
Boot Camp: Tabata
CrossFit:
5 rounds for time of:
25 yard bear crawl
50 air squats
AMRAP in 30 min of:
200 meter run
3 Pull ups
3 Thrusters (increase weight each time)
Boot Camp and CrossFit - Tabata
"Barbara"
5 rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest 3 minutes between each round.
**Devil Dogg CrossFitters, This is a benchmark WOD. If you have your WODbook, use it. If you don't have one yet, they are on sale now for $25*
REST DAY
REST DAY
CONGRATULATIONS CHRIS ON HITTING THAT DEADLIFT. 440 LB!!
"Del"www.crossfit.com
Boot Camp: Organized PT Lower body
CrossFit: 5 rounds for time of:
200 meter run
20 SDHP
20 push ups
20 sit ups
21-15-9-15-21 reps of:
Squat
KB swings
DL
Boot Camp - Organized PT Upper Body
CrossFit - "Diane"
21-15-19 reps of:
225/135 lb DL
Handstand push ups
HAPPY BIRTHDAY JULIE!!
CrossFit Games WOD 12.5: AMRAP in 7 min of:
100/65 lb Thruster
Chest to bar pull ups
Start with 3 reps each, then 6, 9, 12, 15... etc until time is up.
REST DAY
REST DAY
5 rounds for time of:
Turkish get-up with barbell, 10 reps
Run 400 meters
5 rounds for time of:
Turkish get-up barbell, 10 reps
Run 400 meters
3 rounds for time of:
50 SDHP (Sumo DL High pulls)
50 Sit ups
50 Leg Lifts
50 Towel Pull ups
Boot Camp - 300 Program
CrossFit - "Lynne"
5 rounds for max reps of:
Body weight bench press
Pull ups
CrossFit Games WOD 12.4:
AMRAP in 12 min of:
150 Wall ball shots (10'/9' target)
90 Double unders
30 Muscle ups
REST DAY
REST DAY
"J.T"
21-15-9 reps of:
Handstand Push ups
Ring Dips
Push ups
Hero WOD and pic courtesy of 
Chris baby pic
Chance baby pic
5K 2011
5K 2012
