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Friday January 9, 2015 CrossFit Stapleton- Denver, CO


Friday January 9, 2015 CrossFit Stapleton- Denver, CO

CFS Members…Don’t forget! 


Saturday 8am CrossFit class is now a FREE bring a friend or family member class…

If you have a friend or family member who is interested in checking us out now is a prefect time to bring them in!

We will have them sign a waiver and be sure to modify them so they feel comfortable in class and get a solid workout in.




A. Every 2 minutes, for 16 minutes (8 sets)

Hang power snatch x2 reps

Loading per set (by %): [50,55],60,65,70,75,80,80,80,80


B. Every 2 minutes, for 8 minutes (4 sets)

Bent Barbell Row  x8-12 reps –start light, and build to a moderate load.


Every 3 minutes, for 18 minutes (6 sets)*:

Row 250 Meters

12 Burpee Box Jump-Overs (24″/20″)


*Perform these sets as quickly as humanly possible, then rest and recover. Note times for each of the six sets…we’re looking to see what kind of drop-off occurs, and when. Your goal should be to set a pace that is as aggressive as possible without losing a significant amount of time over the course of the six sets.




WOD 1 – AMRAP 7 Minutes:
3 Toes to Bar
5 Box Jump Overs
7 Pushups
Coach – MZ: Sprint/Yellow-Red
Rest 5 minutes
WOD 2 – 6 Sets for Total Reps/Cals:
:30 Seconds Row or Air Dyne for Cals
:30 Seconds Burpees for Reps
:30 Seconds Ball Slams for Reps 30#/20#
:30 Seconds of DU’s for Reps (sub is Mountain Climbers)
Rest 2:00 Between
Coach – MZ: Sprint/Red, watch recovery in 2 minutes

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