15 Banded Pass-Thrus stop and complete: Run around building Hey Gang – There will be no 8:30 Saturday WOD due to Doubleunder Clinic. Min. 30min. 10 Pushaways per side of Cardio at 70% effort. PreWOD:Every 2 Minutes for 6 Rounds12/9 Cal Bike3 Hang Pow…, Warmup:20 Squats w/pause10 leg swings each leg FtoB:30 Bottom of squat hold (Push knees out with…, Warmup:5 Rounds of20 Jumping Jacks2 Cycles Bear Complex, Warmup:15 Arm Circles each direction15 Phelps10 PVC Pass-Thrus10 PVC ATWs20 Pushups15 Lateral Ra…, Warmup:20 Squats20 Pushups20 Situps20 Alt. 15 Good Mornings 50…, Warmup: 25 Squats Get out needed equipment and strategize with partner, Warmup: 2 Min Jumprope $2,062. 10 …, WOD: 5 Sets of… Lunges10 Tuck Jumps20 Supermans10 Firehydrants10 Bird Dogs, Warmup:15 Good Mornings15 Tin Soldiers15 Russian Babymakers20 Alt. 15 Windmills (L/R=2) Row 500 100 pull-ups I Learned The Value Of Hard Work By Working Hard. of Power Cleans1min. 14 Cal Row Row/Bike/Ski 2:00 Highlights of Rory McKernan's trip to the X-Games in Aspen. 25 Situps 12/10 Calories of your choice 20 Tin Soldiers Burgener Warmup 32 db lunges (50/35) 6 Min Circuit 50 High Knees (L/R=2) Min. 6 OHS 30 Double Unders 20 Prisoner Squats 15 Tin Soldiers 1 cycle Bear Complex 15 PVC OHS 20 Squats 20 Banded Squats 2 sets: )2 Rounds:5 Burpees10 DB Lunges (35/25)15 Air Sq…, Warmup:1 Min Alternating High Knees/Buttkickers20 Squats20 Pushups20 Abmat Situps10 Burpees50 Ju…, PreWOD:Setup equipment for WOD and get ready to rumble, Warmup:Coach Led Burgener Warmup25 Jumping Jacks25 Squats5 Inch Worms, Warmup:1 Min alternating High Knees/Buttkickers15 Russian Baby Makers15 Banded Good Mornings50â …, Warmup:25 Jumping Jacks20 Squats w/10lb plate15 Russian Baby Makers10 Strider Pushaways10 Leg Sw…, Warmup:2 Min Bike/Row/Ski50â Lunge Walk12 PVC Pass-Thrus10 PVC ATWs10 Barbell Bent Over Rows10 B…, WOD:50 Cal Row50 Pushups50 Cal Bike50 Wallball50 Cal Ski50 Unbroken RKBS (24/16), Warmup:2 Rounds of…50 Singleunders10 Deadlifts w/BB10 Hang Power Cleans10 Front Squats10 Push …, Warmup:1 Min of alt. 12/9 Cal Assault Bike 5…, Warmup: Total)1min. 150…, PreWOD: 25 G2OH (25/15) 50′ High Knees 20 Good Mornings with PVC 12/10 Calorie Assault Bike 2) 12/9 Cal Row 1) 12/9 Cals on your choice of cardio 2 Min Bike or ski 50′ Lunge Walk 15 Lateral Raises w/5lb pl…, Warmup: Top notch box and community. 4 Rounds of: 150 Double Unders 6…, Warmup: 10 Strict Pullups Warmup: 7 Wallball 7 kb swing 50′ Lunge Walk w/twist (if right foot forward, right hand…. 25 Pushups 12 Russian baby makers Killer Kate Â 12/24 8:30am only, …, 16 Lunges with twist away from front leg (L/R=2…. 15 Banded Good Mornings 5 rounds 10 Lateral Leg Swings Â I changed my diet and swung back and forth between exercise routines like a pendulum. 10 OHS w/PVC EMOM: 50′ Bear Crawl 10 High Knee Pulls per leg 1min. 18 years ago, I weighed 310lbs. 50′ Bear Crawl Â Then I found Aspen CrossFit. Every 2min. 15 Russian Babymakers Run 1 Mile 25 Pushups Ring Support Get equipment setup for WOD and stretch Calves, Just a reminder that we will need people at our aid station for the Aspen Valley Marathon. 20 Banded Squats w/10lb Plate 30 Deadlifts (135/95) Crossfit Aspen Park description, address, and phone number on LocalRaces.com. by Aspen Sierra Parks. 20 Banded Squats 3X Samson Stretch 2 Min Row or Bike Junkyard Dogg 6 Rounds of… 15 Clean and Jerks (135/95) 20 Pushups 50′ Lunge W…, Warmup: 15 PVC Pass-Thrus 10 Inchworms 20 Supermans 20 Good Mornings 12 Banded Lateral Walks 12 Thruster…, Warmup: 12/9 Cal Assault Bike 25 Situps 49 Sit-Ups 300 Squats Run 2 minutes in gym Accumulate 2min in each position: 20 Banded Squats w/10lb Plate 15 H.R…. 15 Russian Baby Makers 15 PVC Pass-Thrus 50′ High Knees 15 Scap Pushups 20 Light KB SDHP Get setup for WOD and strategize with your partner 35min. of Rest1min. 25 Situps Min. T-Town’s June Athlete of the Month is Kelly Parks. 10 PVC Pass-Thrus 20 Doubleunders 10 Bird Dogs 10 PVC Strict Press 15 PVC Pass-Thrus 15 Fire Hydrants 15 Russian Babymakers Max Singleunders in…, Warmup: 15 PVC Pass-Thrus…, Warmup: 15 Russian Baby Makers 25 Squats 20 Mountain Climbers w/ Hands on Med Ball…, 20 Single Leg Deadlift (toe touch) (L+R=2), With a 16 min running clock accumulate 2 min in each position: 15 Russian Baby Makers Please allow 1 – 2 hrs for the WOD. 15 PVC Pass-Thrus …, 4 Rounds for Time Box Jump 24/20, 5 Rounds of 10 OHS w/PVC, 10 Hindu Pushups, If you are on the fence re the Double Under clinic or just haven’t signed up yet, we need a minim…, Hey Gang! 20 Squats w/10lb Plate 10 Pushups, Warmup: 25 Pushups 15 Ba…, Warmup: 15 PVC Good Mornings 25 Pushups 20 Windmills 5 Wall Slides, Warmup: High Knees/Buttkickers20 Squats w/pause at bottom20 Pushups15 Good Mornings15 R…. Warmup: 10 Inch Worms 15 PVC Pass-Thrus 50′ High Knees 20 PVC Pass-Thrus “Killer Kate” 15 PVC Good Mornings 2 min Bike or Ski 15 Good Mornings w/PVC 2 Min Bike 15 Jumping Lunges 30 Cal Row Row 200 15 Tin Soldiers 12 Burpees Run Loop Row 500 100 Russian Twists w/ 5lb pl…, Warmup: 15 PVC Good Mornings Â We need judges on hand to help. 15 Lateral Rais…, Warmup: Min. 15 PVC SOTTS Press 25 Jumping Jacks 5 Striders per side Â I committed 100% to the CrossFit lifestyle and it has given me bigger and better gains in strength and conditioning than any other routine I've experienced in the last 18 years. 15 Arm Circles each direction 16 Minutes to find a heavy single…, Warmup: Egypt. 10 Pus…, Warmup: 15 PVC Pass-Thrus 15 Russian baby makers Row/Ski/Bike 2:00 8 Good Mornings w/Barbell (5ea. 12 Hip Bridges 7 Down Ups, Warmup: 10 Striders Warmup:20 Squats w/pause20 Pushups20 Ground Touches20 Situps20 Alt. 20 Squats w/10lb Plate 15 Lateral Raises w/5lb Plates Row 400 20 Pushups 15 Russian Baby Makers 1…, Warmup: 6 Snatch Landings Pushups15 Tin Soldiers15 Windmills10 Scorpions10 Strid…. 15 Hip Bridges 5 Muscle Snatch 5 Rounds Bear Complex, Warmup: 50′ But…, Warmup: WOD: 20 Back rack lunges w/PVC of Box Jumps 24/2…, Warmup: 6 rounds, as fast as possible:100-meter run100-meter run backwardsAnd then:2-minute max push-ups2-minute max sit-upsIt’s all about intensity with this workout, which comes from Ray Cooney, the lead trainer and co-owner of Sopris CrossFit in Carbondale, CO. On the runs, try to sprint the 100-meter run and recover on the backward 100-meters. 5 Down-Ups, WOD: 50′ Lu…, Warmup: 50 Jumping Jacks, Warmup: Burgener Warmup – Coach led Row/Bike/Ski 2:00 15 Squats 21-15-9 25 Supermans Protein, Pre-Wod, Recovery a…, The first order of SFH Protein, Recovery, Pre-Wod and fish oil has been placed and will be here a…, Aspen CrossFit is closed today, soÂ get outside and run for a good caus…, Warm Up: 20 OHS w/PVC 1min. 25 Pushups 15 Pushups Row/Bike/Ski 2:00 12 Hip Bridg…, 15min. 10 Cycles of Bear Complex, PreWOD: 12 Banded Lateral Walks 20 Situps PreWOD:Setup equipment and get ready to rock! 12 PVC Pass-Thrus 100 Push-Ups High Knees 20 Pushups The founder of CrossFit, Greg Glassman made a public comment in response to a tweet in which he … Monday June 8, 2020 Monday June 8th Warmup:50 Jumping Jacks15 Tin Soldiers15 Squats w/pause at bottom15 Strider Pushaways (L/R=2)15 … 10 Tuck Ju…, Warmup: 12 Russian Baby Makers 2 Rounds of… 15 Tin Soldiers per leg 50′ Lunge Walk The results you see from CrossFit transfer to other aspects of your life. 15 Firehydrants Â 20 RKBS (32/24)…, PreWOD: 25 Squats 10 Stride…, Warmup: Warmup:75 Jumping Jacks8 Cycles of Bear Complex, WOD:For time…time cap of 35 Minutes…10 Burpees_1…, Warmup:15 Good Mornings15 Windmills15 Tin Soldiers15 Russian Babymakers15 Alt. 15 PVC …, Warmup: Ski 100M Min. 15 Pull-Ups 25 Butt Kickers 5 Rounds with a barbell… Join Facebook to connect with Aspen Parks and others you may know. 15 Tin Soldiers 15 Russian Baby Makers In the past three months plus I have notice a lot of changes both physically and mentally. 2 oz. 10 Scorpions 10 Jumping…, Warmup: 1000m Row Our holiday schedule will be as follows: Â Full schedule with two exceptions. 20 Banded Squats 12 Banded Cl…, 3 Rounds: 20…, Warmup: 20 KBS 50′ Bear Crawl We wish everyone at AC and around the world a Merry Christmas and a blesse…, Warmup:5 Rounds of…4 Down-Ups5 Jumping Jacks1 Cycle of Bear Complex w/BB, Warmup:With an 8:00 running clock25 Jumping Jacks15 Squats w/pause at bottom15 Tin Soldiers10 St…. Set up gear and warmup Power Clean, Warmup: 15 Ring Rows 12 Lateral Walks 20 Pushups 60 second KB Goblet Stretc…, WOD: 20 Strict Pull-Ups 20 RDL with PVC CAP)100 Air Squats90 Calories80 Push-ups70 Calories60 DB Push Press (50/35…, Warmup:25 Squats25 Pushups25 Situps25 Jumping Jacks15 PVC Good Mornings15 Russian BabymakersRun …, Warmup:50 Doubleunders20 Prisoner Squats20 Diamond Pushups20 Situps20 Jumping Jacks50′ Lunge Wal…, Warmup:Row 4008 Cycles of the Bear Complex, PreWOD:Clean (Complex)Pick one these Complexe…, Warmup:20 Pushups15 PVC Good Mornings15 Arm Circles15 Russian Babymakers5 Inchworms15 Tin Soldie…, Warmup:Run around building20 Squats12 Lateral Walks10 Banded Clamshells10 Hip Bridges10 Bird Dog…, WOD:15min. Butt Kicks Run Loop High Knees/Butt Kickers50 Alt. 100 Singleunders Row 500 25 Jumping Jacks 20 Squats 5 Snatch Balance, Warmup: 10 Pul…, Warmup: 10 Hip Bridges, Warmup: 15 Windmills Lunges25 Squats20 Standing Toe Touches15 Leg Swings (Fore & Aft/Lateral)15 Ph…, Warmup:200 Singleunders20 Arm Circles5 Inchworms15 Windmills15 Fire Hydrants15 Pushups10 High Kn…, Warmup:1:00 Alt. 100 Pull-ups Are you the owner of this awesome box? There are ample opportunities to go …, Warmup:20 Windmills20 Lunges10 Fire Hydrants10 Strider Pushaways20 Pushups10 Scorpions, Warmup:20 Squats (perfect form with a pause at the bottom20 Pushups20 Situps20 Jumping Jacks10 D…, Warmup:1 Min Alternating High Knees/Butt Kickers20 Squats slow and precise20 Pushups30 Virtual S…, Warmup:2 Minutes Box Breathing (4 seconds in, 4 second hold, 4 second exhale, 4 second hold)5 In…, Warmup:2 Min Box Breathing (4 second inhale, 4 second hold, 4 second exhale, 4 second hold). …, Warmup: Â 10 …, 7 years ago today, Aspen CrossFit opened the doors to what has been an incredible journey for so …, Fish Game on rower (add up all 3 team members score), If you get hit, 5 burpees. Aspen CrossFit embraces the pursuit of excellence. 20 Banded Squats Foam roll inner quad and calf 15 Cal Assault Bike 15 PVC Pass-Thrus We are closed today so go outside and enjoy the great outdoors and we…, Warmup:2:00 Row/Bike/Ski8 Cycles of Bear Complex, PreWOD:16 Minutes to work up to a heavy Squa…, WOD:For Time:400m Row90 Double Unders400m Row80 Air Squats400m Row70 DB Push Press 45/30s400m Ro…, Warmup:Row 40025 Squats25 Pushups25 Situps25 Jumping Jacks15 PVC Pass-Thrus5 Barbell Snatches5 B…, Warmup:15 PVC Pass-Thrus20 Pushups15 Scap Pullups50â Bear Crawl20 Arm Circles5 Inchworms, Warmup:15 PVC Good-Mornings15 Russian Baby Makers15 Tin Soldiers/side15 Mirandas10 High Knee Pul…, Warmup:20 Arm Circles15 Phelps10 KB Halos each direction (Hold KB upside down to start)15 Banded…, Warmup:15 Windmills10 Strider Pushaways10 Hip Bridges50â Karaoke50â Butt Kickers25 Squats, Warmup:Row 40025 Squats25 Pushups25 Situps15 Windmills50â Lunge Walk, Warmup:Row 40015 Russian Babymakers15 PVC Good Mornings15 Deadlifts w/barbell15 Hang Power Clean…, Warmup:5 Rounds of…5 Pullups5 Pushups5 Squats5 Jumping Jacks, PreWOD:Setup Barbell and weights and warmup HPC, Warmup:100 Walking LungesEMOM perform 5 Burpees (Start with Burpees), Warmup:2 Min Jumprope5 Inchworms12 PVC Pass-Thrus20 Arm Circles12 Lateral Raises w/5lb20 Pushups…, Warmup:Row 50015 Russian Babymakers15 PVC Good Mornings15 Windmills50â Lunge Walk20 Squats10 Sca…, WOD:EMOM 601) Row (60% effort)2) Situps3) Ski (60% effort)4) Singleunders, Warmup:2:00 Singleunders15 PVC Pass-Thrus20 Arm Circles15 Lateral Raises w/5lb Plates20 Pushups5…, Warmup:15 Russian Baby Makers50′ Lunge Walk15 PVC Good Mornings20 Tin Soldiers12 Fire Hydrants (…, PreWOD:15 Minutes window to complete…10 Wall Walks (add 10 shoulder taps at …, Warmup:Row/Bike/Ski 2:0050′ Bear Crawl50′ High Knees20 Pushups15 PVC Pass-Thrus15 Windmills5 Inc…, Warmup:20 Banded Squats15 PVC Pass-Thrus12 Single Leg Hip Bridges20 Pushups15 Lateral Raises w/5…, Warmup:Killer KateSquatsTin SoldiersPushupsJumping Jacks, Warmup:2:00 Singleunders50′ Bear Crawl20 Pushups20 Arm Circles15 Banded Pull-aparts, Warmup:Row 40020 Squats20 Pushups20 Situps20 Jumping Jacks50′ Lunge Walk, Warmup:Row/Bike/Ski 2:0015 PVC Good Mornings15 Tin Soldiers15 Windmills50′ High Knees50′ Butt Ki…, Warmup:Burgener WarmupPart 1 Killer KateSquatsPushupsHigh KneesJumping Jacks, Warmup:20 Banded Squats12 Lateral Walks12 Banded Hip Bridges12 Clam Shells50′ High Knees50′ Lung…, Warmup:2:00 Singleunders50′ Bear Crawl20 Pushups20 Arm Circles1:00 Handstand Hold, Warmup:Row 40015 Russian Babymakers15 PVC Good Mornings15 Tin Soldiers15 High Knee Pulls15 Windm…, Warmup:50′ High Knees50′ Butt Kickers50′ Tin Soldiers20 Squats12 Hip Bridges10 Banded Lateral Wa…, Warmup:15 PVC Pass-Thrus15 Lateral Raises w/5lb Plates5 Inchworms15 Banded Pull-Aparts:30 Partne…, WOD:EMOM 151) 12/9 Cal Bike2) 12 DB Bench Press3) 20 Abmat SitupsRest 4:00, Warmup:2:00 Row/Bike/Ski20 Pushups50′ Bear Crawl5 Inchworms20 RKBS15 Push Press w/BB10 Burpees, Warmup:20 Prisoner Squats20 H.R. 20 G2OH (25/15) 2 Cycles of Bear Complex, Warmup: 12 Hip Bridges 15 Strict Press w/PVC 12 Lateral Walks 25 Pushups From that point until I asked The Aspen Times Publisher Samantha Johnston to take me to Aspen CrossFit a few weeks ago, I hadn’t touched a barbell or done a burpee. 20 Squats w/10lb Plate 20 Pushups 2 min Run 20 Squats Run 3 min in gym Lunges15 Pushups, Warmup:5 rounds of…5 Ground touch to Squat5 PVC Pass-Thrus5 PVC Push Jerks, Warmup:15 Squats w/pause15 Tin Soldiers15 Ground Touches10 Fire Hydrants each direction10 Bird D…, Warmup:20 Ground touch to squat5 Inchworms20 Hollow Rocks20 Windmills (L/R=2)20 Tin Soldiers20 P…. 15 PVC Good Mornings Â There will be two times available and we need a min o…, 20 QL Walk (forwards & backwards) with KB. 50′ Lunge w…, Warmup: Run 100 15 Pushups Pushups 15 Banded Pass-Thrus High Knees/Buttkickers20 Prisoner Squats20 Pushups20 Jumping Lunges20 Situps20 …, Warmup:50 Jumping Jacks50 High Knees50 Butt Kickers15 Down-Ups15 Windmills15 Arm Circles15 Tin S…, Warmup:Row 50020 Squats20 Pushups20 Situps20 Lunges20 Arm Circles20 Windmills, Warmup:25 Squats25 Pushups25 Situps25 Jumping Jacks15 Phelps15 Russian Babymakers15 Trunk Twists…, Aspen CrossFit Covid19 Reopening Guidelines, As we move towards resuming operations inside the…, WarmUp:30 Jumping Jacks10 Arm Circles Forward / 10 Arm Circles Backwards15 Air Squats w/1 second…, Warmup:5 Inchworms15 Tin Soldiers20 Squats20 Pushups20 Windmills15 Leg Swings20 Arm Circles each…, Warmup:40 Jumping Jacks12 Ground Touch to Squat12 Windmills (L/R=1)12 Tin Soldiers per leg12 Rus…, Warmup:30 Jumping Jacks1:00 Alt. For Time The AC tagline is "Forging Elite Fitness," and that applies to everyone from the the professional athletes who are members to the high school students gaining strength to perform better in team sports ... Erik makes you feel delighted to be alive, and exuberant at the human potential you embody. 5 rounds of… 50′ Lunge Walk …, Warmup: 20 Banded Squats with 10lb plate 10 Strider Push-Aways Open . Row 200…, Warmup: 10 ATWs each direction 15 Russian Babymakers Erik pays careful attention to each participant and holds true to the values CrossFit instills through its pervasive culture. :30 High Knees 20 Burpees 5 rounds of… 25 Squats AMRAP: 15 Banded Squats 15 PVC Pass-Thrus Great leadership and fantastic follow-through. 10 Scorpions, Warmup: 7 Situps 10 Scorpions (L/R=1) 90 second T-spine smash on roller WOD: 50′ Bear Crawl…, Warmup: Run around building Find Aspen Crossfit in Aspen with Address, Phone number from Yahoo US Local. Â The morning class schedule will be normal but we will h…. Â Come get your …, We will have a Doubleunder Clinic on 2/25. Get outside and play in nature today as we are closed. 2,232 were here. Warmup: 20 Butt Kickers 3min. of Assault Bike All other…, 8 min to warm up to 70% of 1RM Power Snatch, 8 min to warm up to 75% of 1RM Power Clean, 2x w/ PVC,Â 2x w/ BB: 10 H…, WOD: Min. 15 Pushups 10 Bird Dogs per side 5 Rounds of… “Team Card…, Warmup: Run 400 Amount Raised About; Updates 0; Backers 24; About this Fundraiser. This will only effect the following areas listed below as the Aspen Recreation Department was already adhering to the Orange Plus Level restrictions implemented in November that decreased capacity of our activities. 15 Russian Babymakers, Warmup: of Rowing for MAX Cals1min. 15 Down-Ups Click on each in the list below the map for more information. 12 PVC Pass-Thrus “Down & Â Backs” 25 Pushups Watch The Heart & Hamer Boys Take on Annie. 10 Striders…, (5-10min.) 10 Scap Pullups, Warmup: 15 PVC Good Mornings 25 Squats 12 Hip Bridges 10 Alt. 60 second T-Spine Smash, 30min. 15 Pushups Container, CrossFit, zdroj foto: Reebok Různé velikosti ke stažení CrossFit, zdroj foto: Reebok Různé velikosti ke stažení Container, CrossFit, zdroj foto: Reebok Různé velikosti ke stažení 12 Hip Bridge…, WOD: )5 Rounds:10/7 Cal Assault Bi…, Warmup:15 PVC Pass-Thrus20 Pushups15 Scap Pullups50â Sideways Plank Walk (Switch half way)15 Phe…, Warmup:5 Inchworms5 Behind-the-neck snatch grip presses5 Behind-the-neck snatch grip presses in …, Warmup:2 Min Easy Row15 PVC Good Mornings15 Tin Soldiers10 High Knee Pulls/Leg15 Windmills1:00 F…, Warmup:15 Barbell Good Mornings15 Banded Pull Aparts15 Pushups15 Scap Pullups15 90/90s w/5lb pla…, Warmup:30 Jumping Jacks20 Squats15 Fire Hydrants12 Hip Bridges10 Hip Swivels each direction10 Kn…, WOD:100 Cal Row100 Cal Bike100 Cal Ski100 RKBS (24/16), Warmup:50â High Knee Skip (Opposite Hand Goes Up)50â Butt Kickers50â High Knees50â Karaoke50â Be…, Warmup:30 High Knees2 Cycles Bear Complex30 Butt Kickers2 Cycles Bear Complex30 Jumping Jacks2 C…, Warmup:50 Jumping Jacks15 PVC Pass-Thrus15 PVC Good Mornings5 Inch Worms20 Arm Circles15 Pushups…, Warmup:100 Singleunders15 Banded Good Mornings15 Russian Baby Makers15 Squats15 Tin Soldiers20 A…, Warmup:Row 50020 Pushups50â Bear Crawl12 Phelps12 PVC Pass-Thrus20 Arm Circles, Warmup:1 Min Alt. 15 Tin Soldiers per leg 12 Banded Lateral Walks Lunges10 Strider Pushaways10 Tin Soldiers10 Fire Hydrants10 Good…, Warmup:20 Arm Circles15 Scap Pullups20 Pushups15 Lateral Raises w/5lb Plates20 Squats15 Strict P…, Warmup:20 Squats w/pause20 Pushups20 Situps20 Lunges20 Jumping Jacks, Warmup:20 Arm Circles20 Pushups20 Squats20 Situps20 Phelps, Warmup:20 Ground touch to Air Squat10 Fire Hydrants20 Alt. 12/9 Cal Row 10 PVC Front Squats, Warmup: Â There is 9am class only today. Row 500 For Time: 5 OHS 1) 12/9 Cal Row 2 Min Bike or Ski 15 Arm Circles each direction Max set of Pushups, Warmup: 100 Doubleunders 15…, Warmup: 40min. 25 Squats Hey Gang – We have a full schedule this week with the following exceptions: 4 Rounds (not for time): In 12 minutes, accumulate 2 minutes in the following: There will only be an 8:30am class due to in-house competition and Holiday Party! Jumping Lunges…, Warmup:15 PVC Pass-Thrus15 PVC OHS15 Arm Circles15 Ground Touches15 Pushups15 Push Press w/BB, Warmup:15 Ground touch to air squat15 Windmills15 Tin Soldiers15 Russian Babymakers10 Strider Pu…, Warmup:5 rounds of…15 Jumping Jacks2 Cycles of Bear Complex, Warmup:5 Inchworms15 Windmills15 PVC Pass-Thrus20 PVC OHS20 Calf Raises20 Pushups, Warmup:20 Squats20 Pushups20 Situps20 Arm Circles20 Jumping Jacks20 Tin Soldiers, PreWOD:5 Sets of the following superset:10 Alternating DB Hammer Curls (L/R=1)…, Warmup:50 Jumping Jacks20 PVC Pass-Thrus10 PVC ATWs15 PVC Good Mornings15 PVC SDHPs15 PVC OHS, Warmup:20 Squats (Push knees out with elbows at bottom)15 Hip Bridges10 Fire Hydrants each direc…, Warmup:4 Rounds of…20 Jumping Jacks6 DL w/BB6 Hang Power Cleans6 Push Jerks, Warmup:20 Squats w/pause20 Ground Touches20 Pushups20 Situps20 Alt. 20 Situps 2) Max DB Skull Crushers EMOM x 40min. 25 Situps CrossFit® is constantly varied functional movements performed at high intensity. Aspen CrossFit is a 'must check-out' in the heart of the Aspen-Snowmass area! 25 Squats At Sopris CrossFit, we invite you to work out in a fun and supportive environment. 20 Lunges 2 rounds of… 15 PVC Pass-Thrus Power Clean and Jerk 50′ Lunge Walk 12 Hip Bridges 16min. 10 Minutes to warmup Push Jerks and Front squats Lunges20 Russian Babymakers20 Pushups50 Jumping J…, Warmup:20 Squats w/pause at bottom20 Pushups20 Situps20 Jumping Jacks20 Arm Circles each directi…, Warmup:20 Squats w/pause at bottom20 Pushups20 Situps20 Jumping Jacks20 Tin Soldiers10 Strider P…, Warmup:1:00 Alt. 14 Cal Assault Bike side)10/7 Cal Ski10 Push-…, Warmup:Run lap around building20 Squats20 Pushups20 Situps20 Jumping Jacks20 Lunges, Warmup:10 Banded Pass-Thrus10 Banded Pull-Aparts10 Arm Circles each direction5 Inch Worms50′ Bea…, Warmup:5 Rounds of…8 Hang Power Cleans w/BB10 Abmat Situps10 Windmills, Warmup:10 PVC Good Mornings10 PVC OH Lunges (Snatch Grip)10 Russian Baby Makers10 Down-Ups10 Sco…, Warmup:10 PVC Pass-Thrus10 PVC ATWs15 Banded Pull-Aparts15 PVC OHS:60 T-Spine Smash10 Barbell Pu…, Today we will perform our second bi-annual “Murph” to honor the late Lt. Michael P. Murphy. 12 Banded Clamshells 10 Scorpions 10 Single Leg Hip Bridges…, WOD: 15 Tin Soldiers 5 Rounds of… 5 Snatch Grip Jump Shrugs w/PVC 15 PVC Pass-Thrus Aspen CrossFit is a 'must check-out' in the heart of the Aspen-Snowmass area!Â Whether you are a local seeking a new training program or you are a visitor in the area looking to drop-in to classes to supplement your outdoor adventures, Aspen CrossFit is the gym for you! Foam roll inner quad, IT, Calves 20 Pushups 5 Rounds of… 15 Russian Baby Makers 100/70 Cal Assault Bike 5 Rounds: Th…, Warmup:5 Inchworms50 Jumping Jacks20 Squats20 Windmills15 Tin Soldiers15 V-Ups, Warmup:100 Jumping Jacks10 Inchworms10 Strider Pushaways20 Squats10 Down-ups, Warmup:15 Windmills15 Down-Ups15 Supermans15 Pushups15 Squats15 Phelps15 Squats15 Situps, Home WOD:20 min AMRAP5 push ups10 air squats20 mountain…, WOD:EMOM 351) 15/12 Cal Row2) 12 Pullups3) 10 Cal Ski4) 12 Thrusters (75/55)5) Rest, WOD:(0-15min. 10 Pushups, Warmup: 20 Pushups 20 Squats w/10lb Plate Do something diff…, Warmup:15 Broomstick Good Mornings20 Situps15 Broomstick Pass-Thrus20 Alternating Lunges15 Hip B…, Warmup:50 Jumping Jacks15 Good Mornings (Use a broomstick if you have one)20 Air Squats w/hold a…, Warmup:25 Calf Raises30 Jumping Jacks20 Squats20 Pushups20 Lunges20 Windmills20 Russian Babymake…, Warmup:15 Broomstick Pass-Thrus15 Broomstick Push Press15 Broomstick OHS50 Virtual Singleunders5…, Warmup:20 Squats w/pause at bottom20 Pushups20 Situps30 Jumping Jacks15 Russian Baby Makers15 Ph…, Warmup:30 Jumping Jacks12 Floor touch to Squat12 Windmills (L/R=1)12 Tin Soldiers per leg12 Russ…, Let today be a day to get outdoors and get some fresh air. 10 Scorpions 20 Banded Squats 15 Down-Ups 2. 5 OHS between SUs and Speed Steps, 8 Cycles of the Bear Complex with Barbell, Your goal is to make it around the pull-up rig …. 10 OHS…. 20 Cal Row 10 Single Leg Hip Bri…, WOD: 15 PVC Pass-Thrus 10 St…, WOD: 50′ Lunge Walk 20 Windmills Min. 25 Squats 8 Cycles of Bear Complex w/BB 25 Pushups 12 Scap Pullups 7 Light Wallball of…, Warmup:2 min Row/Bike/Ski20 Prisoner Squats20 Pushups20 High Knees20 Butt Kickers20 Jumping Jack…, Warmup:Easy 5 minute row25 Squats25 Pushups15 PVC Pass-Th…, Warmup:5 Inchworms15 PVC Pass-Thrus15 Banded Pull-Aparts15 Plyo Pushups10 Tuck Jumps20 Squats, Warmup:2 min Row/Bike/Ski20 Squats20 Pushups20 Situps20 Jumping Jacks10 PVC Pass-Thrus10 PVC ATW…, Warmup:2 Min row/bike/ski15 Squats w/10lb plate50′ Walking Lunge w/pushaway20 Heel Raises20 Mons…, Warmup:15 PVC Pass-Thrus15 Plyo-Pushups15 Banded Pull-Aparts15 Arm Circles each direction5 Inch …, WOD:Row 1,000Ski 1,00050 1 Arm Devil Presses (35/25), Warmup:100 Walking LungesEvery minute on the minute do 5 Burpees, Warmup:Run 40020 Prisoner Squats4 Cycles Bear Complex10 Barbell Good Mornings20 Abmat Situps15 P…, Warmup:20 Squats15 PVC Pass-Thrus20 Pushups10 Scorpions50′ Lunge Walk10 Thrusters w/BB, Warmup:4 Rounds of…25 Doubleunders2 Cycles of Bear Complex6 Barbell Good Mornings, Warmup:2 Min Row/Bike/Ski20 Squats12 Hip Bridges10 Strider Pushaways50′ Lunge Walk10 Burpees, Warmup:25 Pushups25 Situps25 Squats25 Jumping Jacks50′ Lunge WalkRun 200, WOD:EMOM 301) 12/9 Cal Bike2) 16 RKBS (24/16)3) 12/9 Cal Row4) 15 Slamball (30/20)5) 10/7 Cal Sk…, WOD:For Time…50 Doubleunders50 Back Squats…, Warmup:15 PVC Pass-Thrus12 Banded Pull-Aparts5 Inchworms12 Arm Circles each direction12 Phelps12…, Warmup:Run lap around building20 Squats20 Pushups20 Situps5 Inchworms50′ Lunge Walk, Warmup:5 Rounds of…25 Doubleunders2 Cycles of Bear Complex6 Barbell Good Mornings, Warmup:Run 20015 PVC Pass-Thrus10 Banded Pull-Aparts5 Inchworms15 Arm Circles each direction10 S…, Warmup:20 Squats w/10lb Plate10 Pushaways10 Bird Dogs10 Hip Bridges10 Lateral Walks, WOD:For time: (35min. , Warmup:25 Squats25 Pushups25 Situps25 Jumping Jacks5 Inchworms15 Tin Soldiers, warmup aspen parks crossfit banded. 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