Roaring Fork Crossfit

Thanks to Grant and Adam for coming out today, great job, we enjoyed having you.

We had a pretty good turnout for a Saturday morning; 10 athletes total.

Pre WOD

5 x 5 Push Jerk

Workout of the Day

In pairs, for time:

200 Hang Power Cleans (135/95)

Stop Every Two Minutes to Complete 7 Burpees

Post WOD

5 Rounds:

20 Ab Mat Sit-Ups

10 Pushups

Teams Were (in order of finishing):

Jon & Carley

Nick & Megan

Roger & Adam

Mark & Erik

Mike & Grant

Roger's a Jerk... I mean Roger's Jerk.

Everyone goes airborne on the power clean progression.

Erik, Mark, Mike and Grant Finishing Strong.

Pre WOD

Tabata Mountain climbers

Workout of the Day

For time:

3 Rounds

30 Kettlebell swings

20 Knees to elbows

10 Box jumps

Post WOD

30 Wall ball shots for time

Mike G has been working extremely hard training for the Escape from Alcatraz Triathlon

Results

Here are some pictures from last nights bash at the Viceroy.

RFCF Represents

Beve, Frank and the Viceroy Vixens

The calm before the storm, Carley... See you at the gym!!

Edgar and Angel hit the dance floor.

The gym is closed tonight for Vinny’s Benefit at the Viceroy. We hope to see you all there!

Pre WOD

Back squat 5 X 5

Workout of the Day

10-9-8-7-6-5-4-3-2-1

Sumo deadlift high pull (75#/45#)

Ring dips

Post WOD

50 abmat situps

Results

Grandpa Harley does Tabata Squats at the Fargo YMCA

Kip

Uncle Sheldon Goes Overhead

Deadlifts at Fargo Courts Plus

Pre WOD

Tabata box jumps

Workout of the Day

For time:

Row 1500 meters

21-15-9

GHD situps

Back extensions

Kettlebell swings

Post WOD

Tabata partner  med ball throw

The girls hitting it hard

Results

Pre WOD

25 Toes to bar

Workout of the Day

For Time:

30 Dumbbell squat snatch (right arm)

30 situps

30 Dumbbell squat snatch (left arm)

30 situps

20 Dumbbell squat snatch (right arm)

20 pushups

20 Dumbbell squat snatch (left arm)

20 pushups

10 Dumbbell squat snatch (right arm)

10 pullups

10 Dumbbell squat snatch (left arm)

10 pullups

Erica and Lari doing dumbbell snatchs for the first time. An incredibly effective total body movement. Lari found something she hates more than the rower now.

Results

Save the Date: Please mark your calendars for Vinny’s Fundraiser at the Viceroy on Wednesday, December 16th. The gym will be closed that night.

Elements schedule for this week will be Mon, Tues, Thurs, Fri @ 7:30

We will be posting the schedule for next week(Christmas week) and the following New Years week soon.

Pre WOD

Clean and jerk technique work

Workout of the Day

To be completed in teams of two:

3 rounds  for time

Team member 1 does 5 rounds of  “Cindy” (5 pullups, 10 pushups, 15 squats = 1 round)

Team member 2, completes as many 95# clean and jerks as possible until teammate 1 completes 5 rounds.

They then switch. This equals 1 round.

Pre WOD

30 Ring dips/bar dips

Workout of the Day

For time:

Row 750 meters

20 GHD situps

30 Kettlebell deadlifts

30 Situps

30 Back extensions

20 Knees to elbows

Walking lunge, 100 steps

Pre WOD

Ring pushup progressions

Workout of the Day

For time:

(95#/65#)

18 Thrusters

1 Pullup

15 Thrusters

3 Pullups

12 Thrusters

6 Pullups

9 Thrusters

9 Pullups

6 Thrusters

12 Pullups

3 Thrusters

15 Pullups

1 Thruster

18 Pullups

Krista showing great form. This is what the finish position should look like in any lift going over the head.

Beve, Frank and Jamie on the rings

Results