275 E Industrial Blvd #3 Pueblo West, CO 81007 (719) 468-0694
Devil Dogg CrossFit’s mission is to break the fitness industry mold of pattern and routine. We will accomplish this by using the CrossFit prescription, “Constantly varied, high intensity, functional movement”.
Devil Dogg CrossFit is proud to announce that we are now offering CrossFit Kids Classes. Check schedule and pricing for details.
CrossFit Kids classes, ages 5-12. Mondays and Wednesdays 4-5 PM. Teens Tuesdays and Thursday 4-5PM
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
Skill - Handstand/ Handstand walk
Metcon - 20 Min AMRAP of: 20 squats 15 Wall Balls (20/14) 10 ft Handstand Walk 5 Toes to bar 3 Burpees
Metcon - "Jenny" Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps 400-meter run
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno
"Work off that Turkey WOD" Run Mcculloch Loop 50 Sit ups 300 Meter Row 50 T2B 200 M Farmers Walk 50 Flutter Kicks 100 Double unders 50 Hollow Rockers 50 Meter Tire Flip
Happy Thanksgiving. DDC is closed today.
Strength - Clean and Jerk 5,5,5 (60%, 70%, 80% of 1RM)
Metcon - Pilgrim Wars WOD: 3 Minute Max Reps of: Ground to Overhead (155/105) HSPU Wall Balls (20/14) 10 Meter shuttle run w/ Sandbag (45/25)
Strength - Front Squat 5,5,5 (60%, 70%, 80% of 1RM)
Metcon - 3 Rounds for time of: 10 Front Squats (155/105) 20 Burpee Pull ups (Scaled - Jumping pull ups)
**Bar must be cleaned from floor
Skill - Turkish Get up
Metcon - 20 Min AMRAP of: 10 Turkish getups - 5 left side, 5 right side (53/35) 20 Burpees 200 M shuttle run (50 meter forward, 50 meter backward, 50 meter forward, 50 meter backward)
Strength - DL 5,5,5 (60%, 70%, 80% of 1RM)
Metcon - "Grace" 30 Clean and Jerks for time (135/95)
Strength - Power Snatch 3,3,3 (60%, 70%, 80% of 1RM)
Marine Corp Birthday WOD: Buy in - 400 meter sandbag run 45/25 25 Strict pull ups 25 Weighted step ups 45/25 25 KB Swings 70/53... 25 Ball slams 40/30 100 double unders 39 - 8 count body builders Cash out - 400 meter sandbag run 45/25
Skill - Farmers Carry
Metcon - Coach G's Chipper
Strength - Bench Press 5x5
Metcon - 5 rounds for time of: 9 DL (135/95) 6 Hang Power Snatch (135/95) 3 OHS (135/95)
Metcon - "Ozzy" 7 rounds for time of: 11 deficit handstand push-ups 1,000-meter run...
U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.
Metcon - "Sham" 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint...
Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
Strength - Overhead squat 5x3
Metcon - "Ned" 7 rounds for time of: 11 body-weight back squats 1,000-meter row...
Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
Skill - Pistols
Metcon - Coach Sara Abeyta's 20 min AMRAP
Strength - Find 1RM Sumo DL
Metcon - 4 rounds for time of:
400 meter run 25 SDHP 53/35 (Sumo DL High pull) 25 Wall Balls 20/14
Strength - Snatch 1 RM
Metcon - 21-15-9 of: Snatch (115/75) T2B
Strength - Find 1RM Front Squat
Metcon - For time: Run 400 meters 50 pull-ups Run 400 meters... 50 push-ups Run 400 meters 50 sit-ups Run 400 meters 50 squats
Strength - Find 1RM Clean and Jerk
Metcon - With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb. every 5 minutes for as long as you are able
Saturday - Running Club 7:30 AM
DDC Halloween Party
Sunday - CLOSED
Skill - Muscle up
Metcon - 3 Muscle ups (sub: 9 ring rows and 9 ring dips) 400 Meter run 5 Tire Flips
CF Classes: 5AM, 6AM, 9AM, 3 PM, 4PM, 5PM Yoga 6PM with Marie
For time: Run 1.5 miles 150 burpees Run 1.5 miles If you've got a weight vest or body armor, wear it
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members
Strength - DL 3,3,3+ (70%, 80%, 90%) of 90% of 1RM
Metcon - 3 rounds for time of: 45 sec L sit hold 30 DL (135/95) 15 HSPU
WOD: Strength - Power Clean, Power Jerk 5x2 working up to 85% of 1RM Metcon - "Feeks" For time: 2 x 100-meter shuttle sprint 2 squat clean thrusters, 65-lb. dumbbells 4 x 100-meter shuttle sprint 4 squat clean thrusters, 65-lb. dumbbells 6 x 100-meter shuttle sprint 6 squat clean thrusters, 65-lb. dumbbells
Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks
Saturday: NO Running Club - Run 5K on your own 10 AM Competitors WOD @ DDC ...
Sunday: 9-11 AM Peak Performance Olympic Lifting with Coach Allen Hedrick 11-12 Power Athlete with Coach Justin Lanham 12-1:30 PM Open Gym