31 January 2018

By | January 31st, 2018|Weights|

Grand Mesa CrossFit - CrossFitRegister for The Open! https://games.crossfit.com/openMetconCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball [...]

30 January 2018

By | January 30th, 2018|Weights|

Grand Mesa CrossFit - CrossFitDon't forget your running shoes or earphones!Warm-upRunner's Warm-up Pose Running Technique PacingMetcon5k Run (Time)Max Effort 5k Run

29 January 2018

By | January 29th, 2018|Weights|

Grand Mesa CrossFit - CrossFitWeightliftingSnatch (3 x 3)work on catching on the bottom for warm-upMetcon (Weight)EMOM X 7 1 Power Clean + 1 Front Squat [...]

26 January 2018

By | January 26th, 2018|Weights|

Grand Mesa CrossFit - CrossFitWeightliftingSuper Set Bench Press and DB Upright RowsBench Press (10 x 5 @75% )Dumbbell Upright Rows (10 x 5)https://www.bodybuilding.com/exercises/standing-dumbbell-upright-rowMetconMetcon (Time)21-15-9 Push [...]

25 January 2018

By | January 25th, 2018|Weights|

Grand Mesa CrossFit - CrossFitAccessory WorkMetcon (Weight)3 Rounds NFT :45 Plank Hold each side 20 Leg Raises :45 DB HoldDB is held vertical, center of [...]

24 January 2018

By | January 24th, 2018|Weights|

Grand Mesa CrossFit - CrossFitGymnasticsBar Muscle-Up SkillMetconCrossFit Games Open 17.2 (AMRAP - Reps)12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 [...]

23 January 2018

By | January 23rd, 2018|Weights|

Grand Mesa CrossFit - CrossFitWeightliftingSuper Set Back Squat and GHD Hip ExtensionBack Squat (Back Squat 10 x 5 @ 75%)GHD Hip Extension (10 x 5)http://youtu.be/ZRar3mBCdmAMetconMetcon [...]

22 January 2018

By | January 22nd, 2018|Weights|

Grand Mesa CrossFit - CrossFitWeightliftingSuper Set Strict Press and Ring RowsStrict Press (10 x 5 @75%)Ring Rows (10 x 5, feet elevated)MetconMetcon (AMRAP - Rounds [...]

19 January 2018

By | January 19th, 2018|Weights|

Grand Mesa CrossFit - CrossFitWeightliftingSuper Set DL and Goblet SquatsDeadlift (10 x 5 @73%)Goblet Squat (10 x 5 53/36)MetconMetcon (AMRAP - Rounds and Reps)10 Min [...]

18 January 2018

By | January 18th, 2018|Weights|

Grand Mesa CrossFit - CrossFitAccessory Work3 Rounds NFT 10 each side, Band Rotations - High to low 10 TTB 10 each side, Brand Rotations - [...]

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