Welcome to the Official Blog for CrossFit 720 Denver Colorado

"Making our community healthier, stronger, and better...ONE person at a time!"

Crossfit 10/19/18

CrossFit 720 – CrossFit

View Public Whiteboard

Warm-up (No Measure)

60sec run/bike/row

4x30ft bear crawl

15/15 Banded Lateral steps

Back Squat (E90sec x 6: 3 reps 65%)

Metcon (Time)

1500m row or 1300m run

3 rounds:

15 Front squat 115/75

10 HSPU Adv: 5 reps @6/4″ Deficit

Then..

1500m row or 1300m run

*If you row in first part, run in second part or vice versa

Meritage Group 10/19/18

CrossFit 720 – Meritage Group

View Public Whiteboard

Warm-up (No Measure)

30sec ski

60ft bear crawl

60sec single unders

Shoulder Press (5 sets to build a moderate 5 reps)

**Super set w/ 20 Straight arm band pulldown

*rest 90sec b/t sets

Metcon (Time)

3 rounds:

11 Deadlift *Heavy, 1-2 sets

18 DB walking lunge *Moderate

7 Strict pullups

Treat That Bod Well!

Thanks to everyone who came out for our Wrist, Elbow, and Shoulder workshop with @kinetikchaindenver!! We hope you learned all the things. Remember, take care of that body of yours. You only got one. 🤓

Crossfit 10/18/18

CrossFit 720 – CrossFit

View Public Whiteboard

Warm-up (No Measure)

60sec Double unders

30sec MTN climbers

15 KB Swings

Power Snatch (20min to build 1RM)

Metcon (AMRAP – Reps)

8min AMRAP @80% of today’s 1RM

Meritage Group 10/18/18

CrossFit 720 – Meritage Group

View Public Whiteboard

Meritage group

A. 30-40min walk or easy blood flow

B. Stretch Problem areas

720 Fitness 10/18/18

CrossFit 720 – 720 Fitness

View Public Whiteboard

Warm-up (No Measure)

2 rounds:

30 Double unders

15 Plate G2OH

10 Pushups

Metcon (No Measure)

30min EMOM:

1. 40-50 DU/ 80-90singles

2. 10-12 Sandbag ground to shoulder

3. 10-12 Box Jumps

4. 10-12 Z press

5. 8-10 Burpees

Drop On In

Thanks to these two for dropping in today! Come visit us again next time the road brings you our way. Happy trails ✌️

・・・

#americanmade

Had a great open gym session @720athletics! A fantastic space and great people always make for a good workout! Thanks for the drop in!

.

.

#crossfit #crossfitlifestyle #crossfitdropin #crossfitacrossamerica #travelingcrossfitter #crossfit720 #720athletics #pullups #strictpullups #roguefitness #americanmade #merica #travelfitness #ontheroadfitness #travelhealthyandhappy #stayinginshape #hwpo

Crossfit 10/17/18

CrossFit 720 – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 min AMRAP:

10 Lateral Step up jumps

5 No Pushup burpee

EMOM

EMOM x 12:

1. 45sec Hollow hold

2. Half wall walk x 2 each w 10sec hold

3. 40sec HS hold (back face wall)

Metcon (AMRAP – Rounds and Reps)

6 sets (3 each): Alternate stations-80-85% effort today. 3min on/ 1min off.

Stations 1,3,5: “Active rest station”

5/5 Single arm KB front rack crossover step down 12-20″box (quality reps)

+

7 Ring fallouts

Stations 2,4,6: “HAM Station”

100m Sandbag run 60/45 (50m =1 rep)

+

10 Sandbag Ground to Shoulder

720 Strength 10/17/18

CrossFit 720 – 720 Strength

View Public Whiteboard

Front Squat (8min to build 3RM (1st rep 3sec pause))

**Then 15% less for 2×3

Isometric Clean Deadlift (1×3 @75% 5sec hold into pins at mid shin each rep)

Clean Deadlift (1×3 80%)

Isometric Clean Deadlift (1×3 @80% 5sec hold into pins at mid shin each rep)

Clean Deadlift (1×3 85%)

Accessory

reverse hypers – 4 x 20

Meritage Group 10/17/18

CrossFit 720 – Meritage Group

View Public Whiteboard

Warm-up (No Measure)

60sec wall sit

60sec AR

60sec plank

Parallel Box Back Squat (EMOM x 8 sets: 2 reps *Start light and build)


**Each rep max velocity

Metcon (No Measure)

15min EMOM:

1. 35sec Bike*moderate pace

2. 10 Sandbag ground to shoulder

3. 10 Box Jumps

4. 35sec Row*moderate pace

5. 12 Z press

Crossfit 10/16/18

CrossFit 720 – CrossFit

View Public Whiteboard

Warm-up (No Measure)

60sec Shuttle runs 30ft

30sec AB at tough pace

10 Goblet squats @13X1

Squat Clean (E2min x 5: 1.1.1.1 @65%)

Metcon (Time)

15-12-9-6-3

Thrusters 95/65

Pullups

Accessory

3 sets:

10/10 Single arm Landmine Push Press *Build off feel

*Each rep at high velocity

*Rest 60-90sec b/t

*Have a Partner Hold opposite end

Meritage Group 10/16/18

CrossFit 720 – Meritage Group

View Public Whiteboard

Meritage group

23 min jog/bike/stair mill/row

Every 4min perform:

15 Pushups

3 sets:

45sec pigeon stretch/leg

45sec Couch stretch/leg

45sec runners lunge/leg