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01.23.17 - Congrats to our FRCF Masters Competitors!

Ben Dion, Kristine Heck, Tim Dohey, and Jennifer Hanzlick

Ben Dion, Kristine Heck, Tim Dohey, and Jennifer Hanzlick

What a fantastic event put on by Front Range CrossFit this past Sunday. Our CrossFit Elevation athlete participants fought hard, played hard, and had a blast! We couldn't be more proud of their effort, performance, and spirit. Kristine took first in her division, which wasn't too shabby, either. Thank you to all who came out to support this foursome!!!

I think we all walk away from competitions with a renewed ambition to work our weaknesses, raise the bar on our expectations, and jump on some new goals. So thank you, Ben, Kristine, Jennifer, and Tim, for rekindling our CrossFit fire. What a romance it is!

Strength
12 minutes to 2 position Snatch (floor, hang)

WOD
15 minute AMRAP
Run 400m
15 KBS 53/35#
10 Burpees

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01.21.17

WOD
Row 1000m
50 Deadlifts 155/105#
40 Push-ups
30 Front squats 155/105#
20 Pull-ups
10 Push Jerks 155/105#

*Rx+ = C2B pull-ups*

Extra Credit
3 rounds (not for time)
30 second side plank (left)
30 second side plank (right)
30 second hollow hold
-rest 30 seconds-

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01.20.17

Strength
1a. 4 x 8-10 strict pull-ups (sub 4 pull-up negatives or 8-10 ring rows)
-rest 30 seconds-
1b. 4 x 1 minute weighted plank hold (from elbows)
-rest 30 seconds-

WOD
12 minute AMRAP
15 Wall balls 20/14#
5 40' sprints
1 Wall walk

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01.19.17

Strength
12 minutes to 2 position clean (floor, hang)

WOD
4 Rounds
1 minute row for cals
-rest 30 seconds-
1 minute ring dips
-rest 30 seconds-
1 minute KBS 53/35#
-rest 30 seconds-

*Rx+ = Muscle-ups for ring dips (bar or ring)

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01.18.17

Strength
15 minutes to 2RM tempo OHS (4 seconds down, 3 seconds in bottom)

WOD
10-8-6-4-2
Power cleans 155/105#
20-16-12-8-4
Burpees over the bar

*Rx+ = 185/125#

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