Whole30® Challenge!

01JUN15 – 30JUN15

Whole 9 Life 30 day challenge

Coach John Bass Goes Whole30 Shopping!

Coach John Bass Goes Whole30 Shopping!

Discover a new way to think in “blocks”.

Hear new and exciting ways to make great meals that enhance your WOD times.   This will make you feel better, have more energy, strong workouts and more able to do what your daily life requires.  Remember, Garbage in, Garbage out!!  It will change the way you think about food.  It matters what you choose to put in your mouth!!

Plus knock off those extra 10 lbs that hang on for dear life.

Please look over the following information:

Front Range CrossFit Nutrition

CrossFit Journal Meal Plans

Whole 9 Rules

Whole 9 Shopping List

Whole30® Challenge

Don’t Forget to show some LOVE to the Whole30 community by liking them on Facebook, signing up for The Whole30 Daily Program, and/or purchasing their book It Starts With Food!!!

 – CrossFit 24 Team

 

WOD – 28MAY15

CrossFit24 Logo Full

Skill:

Movement Standards

WOD:

Teams of 2:

6 min AMRAP

30 – Push Press (95/65)
30 – Push Press (135/95)
Max Rep Push Press (155/105)

rest 3 min

6 min AMRAP

30 – Bench Press (95/65)
30 – Bench Press (135/95)
Max Rep Bench Press (155/105)

rest 3 min

6 min AMRAP

30 – Power Clean (95/65)
30 – Power Clean (135/95)
Max Rep Power Clean (155/105)

Post your results to the Whiteboard.

WOD – 25MAY15

Murph

WOD:

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post your results to the Whiteboard.

WOD – 21MAY15

Bryan I

Skill:

Front Squat Tech

WOD:

3 min AMRAP

5 – Front Squats (135/95)
5 – Burpees

rest 1 min

3 min AMRAP

Double Unders

rest 1 min

3 min AMRAP

5 – Front Squats (95/65)
5 – Burpees

Post your results to the Whiteboard.

WOD – 18MAY15

31OCT12

Skill:

25 KB Swings (1.5/1) for time

WOD:

For Time

800m – Run
21 – KB Swings (1/.5/1)
21 – KB Goblet Squats (1.5/1)
400m – Run
15 – KB Swings
15 – KB Goblet Squats
200m – Run
9 – KB Swings
9 – KB Goblet Squats

Post your results to the Whiteboard.

WOD – 16MAY15

19MAR13

Skill:

Rowing Tech

WOD:

Teams of 2

3 rds each of

500m – Row
400m – Run

partner 1 does the row and run as fast as possible
partner 2 starts when partner 1 gets back from the run
each partner does 3 rds

Post your results to the Whiteboard.

WOD – 12MAY15

LTW_7152

Skill:

2 min Max Rep Double Unders

WOD:

5 min AMRAP

6 – Jumping Lunges (alt legs)
5 – Ring Dips

rest 3 min

5 min AMRAP

5 – Front Squats (45/35)
5 – Push Press (45/35)

Post your results to the Whiteboard.

WOD – 11MAY15

IMG_0214

Skill:

Squat Snatch

20 min to find 1 rm Squat Snatch

WOD:

9 min AMRAP

Teams of 2

2-4-6-8-10-12…

Snatches (135/95)
Bar Over Burpees

Score=total rep
break up reps anyway between teammates

Post your results to the Whiteboard.