Aspen CrossFit has a HUGE team again this year for the Annual 'SUMMIT FOR LIFE.' Space is limited and it will sell out.. get on Aspen CrossFit Crush and hit the top of Ajax this weekend for a very good cause!!
YOGA X w/ Evan Rachel Soroka will shift this week to 5:30pm time slot on Saturdays! This way, everyone can hit the slopes and make it in time for a her amazing class! (There will not be an 11am YogaX during the ski season)
Friday, December 13th and the 2nd ANNUAL "Christmas Crazy Aspen CrossFit Holiday Extravaganza" The theme this is year is "UGLY SWEATER/ CHRISTMAS FUNKY FORMAL" and everyone is expected! This is one wild and crazy party.. be sure not to miss it! This party will start at 7:30pm and will, undoubtedly, make Santa very proud as it lasts into the all night hours!! See you there!
Pre WOD: Max Deadhang Pullups (two attempts)
7 Rounds for Time
15 KBS (24/16)
15 Power Cleans (95/65)
15 Box Jumps
Post WOD: 65 Weighted Situps (45/25) or (40/2o Slams).. load up as desired beyond..
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Pre WOD: 3-3-3-3-3 Snatch Pulls
Go as heavy as possible
Rest 60 Seconds
WOD: 10 Rounds for Time
10 KB Snatches (24/16)
10 HR Push-ups
Post WOD: 25 GHD Sit-up
Pre WOD: 4 rounds of:
7 Front Squats
13 Back Squats
You have 5 seconds to transition between FS and BS. If you did this last week, go up 5 pounds. If you didn't, use 55% of your BS number. This is meant to be intense! You may do some soul searching during the back squats. Partner up if you wish and have one go at a time and complete round. Use rest time as other completes.
15 WallBall 20#/14# 10?/9
15 KBS 53#/35#
*If 90 reps (3rds) completed under 4mins, time extends to 8min AMRAP
*If 180 reps (6rds) completed under 4mins, time extends to 12min AMRAP
*If 270 reps (9rds) completed under 4mins, time extends to 16min AMRAP
Post WOD: 100 Unbroken abmat situps
Pre WOD: 50 Burpees for time, rest 60 Sec, 25 Burpees for time, rest 60 Sec, 25 Burpees for time
Score is total time
WOD: 1-1-1-1-1-1-1 Deadlift
Post WOD: 5 min ideal stretch for hamstrings.
Pre WOD: 5-5-5-5-5 Push Press
Build to a heavy set (75-80%)
WOD: AMRAP 15
10 Cleans (95/65)
18 Box Jumps (24/20)
Max effort on this WOD. Focus on unbroken Cleans and get right back on barbell after box jumps
Post WOD: 25 Barbell Rollouts.