Deadlifts - Burpees

Tuesday, December 23, 2025

Westbound CrossFit (Coach Aaron)

0900 (10 of us)

Warm Up

Run

Good mornings

Hops over bar

Burpee warm-up

Deadlift technique / warm-up

Strength

Every 2:00 x 5 sets

Execute 3 touch and go deadlifts (building throughout to a heavy 3)

225-255-285-305-305

Conditioning

15 Deadlift (185/125lb.)

12 bar facing Burpee

1:00 Rest

5 rounds for time. 

Goal: Sub 14:00

Cap: 17:00

*shoot for sub 2:00 working time each round. 

Intermediate: 135/95lb.

I scaled to 12 x 135# deadlifts and 9 bar facing burpees per round

R1 - 1:44

R2 - 1:44

R3 - 1:50

R4 - 1:57

R5 - 2:00

13:17 (total time with rest intervals)

I was moving really well.  Deadlifts were 1-2 sets.  Burpees stayed smooth and avoided pause burpees.

Thrusters - Pull-ups

Monday, December 22, 2025

Westbound CrossFit (Coach Loni)

0900 (18 of us)

Warm Up

Echo bike

Air squat

Inchworm

Ring row

Pulling warm-up

Thruster warm-up

Conditioning

9 Thruster (185/125lb.)

42 pull Up

15 Thruster (165/115lb.)

30 Chest to bar pull up

21 Thruster (135/95lb.)

15 Bar muscle up

Goal: Sub 13:00

Cap: 17:00

Intermediate: Thrusters: 135/95, 115/85, 95/65lb.

Pulling variations: Banded pull up, Banded chest to bar, jumping or banded bar muscle up

Baseline: Thrusters: 55/35lb., 45/25, 35/15lb. 

Pulling variations: Leg supported pull up, inverted row or ring row, 1 Ring Row + 1 Push up = 1 BMU

I scaled to 75-65-45 for the thrusters and ring rows-jumping pull-ups-kipping pull-ups.  I was moving well and finished in 12:15.  The scaling was ideal for me.

Metcon

Friday, December 19, 2025

Westbound CrossFit (Coach Loni)

1200

Warm Up

Conditioning

50 American KB swing (70/53lb.)

25 V up

50 box jump (24/20’)

25 V up

50 jumping pull up 

25 V up

50 KB Goblet step back lunge (70/53lb.)

25 V up

For time 

Goal: sub 17

Cap: 23:00

Intermediate: 53/35lb. KB, 20’ /14’ box, 20 V up each time they appear

Baseline: All 50 reps reduced to 30 reps, 20/15lb. KB, 15 V-Ups or Lying knee tucks (flexed knee’s instead of straight legs)

I scaled to

50 left arm KB swing (18#)

20 v up

50 box jump 20"

20 v up

50 left arm ring row

20 v up

50 unweighted step back lunge

20 v up

I finished in 17:25 and felt good about the effort.  I just had a blood draw in the morning and wanted to take it easy.

Echo Bike - T2B

Thursday, December 11, 2025

Westbound CrossFit (Coach Bryn)

0900 (4 of us)

Warm Up

Echo Bike

V-ups

Sit-ups

T2B prep - hang, kipping, knees to chest, T2B

Conditioning

24/21 Cal Bike

24 Toes to bar

3:00 rest

3 rounds 

Goal: Sub 13:30

Cap: 15:30

Intermediate: Scale back calories 20/16, less volume of toes to bar or sub for hanging leg raises.

Baseline: 12/9 Cal Bike, V up (16), or Laying leg lift to rig

I was able to complete the 24 calorie Echo Bike in about 90 seconds each round and then scaled to 10 T2B each round.  I did singles and felt like I was moving well.  14:55 was my total time (including 3:00 minute rest intervals).

R1 - 2:57

R2 - 2:58

R3 - 3:00

Accessory

5 sets:

15-20 Hip Extensions (25-30 Banded Good Morning if hip extension are full)

10 DB/KB Row Right Arm

10 DB/KB Row Left Arm

*DB/KB AHAP

I scaled to (4) sets of 12 Hip Extensions and used a 20 pound dumbbell using excellent form.  I could have muscled a heavier dumbbell, but really was not feeling the accessory set anyway.

CDOT Fitness Center Monthly Challenges

I decided to try to build some community at the CDOT Fitness Center.  I typically train there when I am in the office two times per week.  I asked around and a few of the folks that trained there were interested.  I started with common movements and tried to incorporate the equipment at the Fitness Center

• July - Push-ups in 1 minute (7)
• August - 50 calories on the Assault Bike (9)
• September - Weighted Squats (7)
• October - Burpees in 1 minute (2)
• November - 500 meter row on Cybex Hydro Rower (12)
• December - 8 Rep Dumbbell Bench Press (TBD)

I did not have an expectation of participation, but could have believed between 5 and 20 athletes might enter a score every month.  If I had less than 5 participants the first 3 months, I would have scrapped the idea.  I have been giving out a prize every month also, but have not been advertising what the prize will be.  The prize has been $10 cash.  I am happy to pay $120/year to have a fitness community at work.

My long term goal is to develop a community from which to draw participants for a 5K or other fitness themed event.  Maybe even introduce folks to interval training or all-round weightlifting.  That end state may not happen and I am running out of challenges faster than I thought.

• January - Pull-ups
• February - Stair Master?
• March - 8 Rep Dumbbell Seated Overhead Press
• April - Dips
• May - Broad Jump for Distance?
• June - 8 Rep Dumbbell Goblet Squat

General

Thursday, December 18, 2025

CDOT Fitness Center

1200

EMOM 30

Station 1 - 10 walking lunges

Station 2 - 5 Push-ups

Station 3 - 10 med ball sit-ups

I worked through this series well and liked the work/rest ratio.  I would like to ramp up the push-ups to be at least 10 reps per round, but not today.

22.2 Metcon - Power Clean

Monday, December 15, 2025

Westbound CrossFit (Coach Jen)

0900 (8 of us)

Warm Up

Row

Yoga Pushup

Bend and Bow

Side Plank

Banded Good Morning

Deadlift warm-up

Power Clean warm-up

Metcon Primer

Conditioning

10:00 AMRAP

Deadlift (225/155lb.)

Bar facing burpee

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

10:00-16:00: Establish heaviest power clean possible. 

Intermediate: 185/125lb.

Baseline: 7-1-7, 75/55lb. 

*If you finish the AMRAP before 10:00 is up, input your score as 208 reps, and then put your time in your notes.

I completed the round of 7, 8 deadlifts and 1 burpee which surprisingly was an exact match to my 22.2 Open Performance, despite being 10 pounds heavier.

Weight

Power Clean

10:00-16:00: Establish heaviest power clean possible. 

I went 135, 155, 165 and barely missed 170.  165 pounds was a PR for me.  I was thrilled to make the lift and was surprised at how good I felt after the conditioning.