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Friday December 18, 2015 CrossFit Stapleton- Denver, CO

Holiday Schedule

holiday-schedule-panel

Please take note…

We will have a few schedule changes the week of the 21st!

Wednesday 12/23 – Regular Classes

Thursday 12/24 – 8am class ONLY (TEAM WOD!)

Friday 12/25 (Christmas Day) – NO CLASS

Saturday 12/26 – 8am class ONLY

Sunday 12/27 – NO CLASS

Happy Holidays!!!!

 

CROSSFIT CLASSES: 

Benchmark Day- Bumper’s Pick = NANCY

5 Round For Time:

400m Run

15 OHS (95/65)

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BOOTCAMP RX CLASS: 

WOD #1 – TABATA FUN 

8 round Tabata – Russian Twists

Rest 2 min

8 round Tabata – Push-ups

 

WOD #2 – Helen on a Boat

3 Rounds For Time: 

Row 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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BUMPER’S CLUB HOMEWORK:

Homework – Wave 3, Day 3 Dynamic Effort

Hang squat snatch 6×3 reps @ 65%
Seated box jumps x 20 reps w/ 30/20# dumbells Turkish-get-ups x 20 reps, alt. arms (HEAVY) Handstand walk 90m
Strict toes to bar x 75 reps
Weighted Back extension 3×12

 

 

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