Call Us: 315-489-7445 | Member Login

Friday March 31, 2017 CrossFit Stapleton- Denver, CO

Quarterly Baseline WOD Coming!!!

Friday April 7th, ALL CLASSES Will Preform the Baseline WOD.

500 Meter Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups (Sub: Ring Rows)

Happy Friday!!!

 

CROSSFIT CLASSES:

Performance-

A. Three sets for times of (run heats if necessary!):

40 Calorie Assult Bike (sub with row if necessary)

30 Wall Ball Shots (20/14)

20 Box Jumps (30/24)

10 Strict Handstand Push-Ups

Rest 4 minutes

B. Three sets – NFT:

Weighted superman holds (light plate – 2.5 or 5s) x 10 reps @ 12X1

Rest as needed

:60 Low (elbows) plank

Rest as needed

———————————————————————————————–

Fitness-

A. Three sets for times of (run heats if necessary!):

40 Calorie Assult Bike (sub with row if necessary)

30 Wall Ball Shots

20 Box Jumps

10 L-seated DB/KB strict press

– Rest 3 minutes

B. Three sets – NFT:

Weighted superman holds (light plate – 2.5 or 5s) x 10 reps @ 12X1

Rest as needed

:60 Low (elbows) plank

Rest as needed

———————————————————————————————–

BOOTCAMP RX CLASS:

A. For time:

50 Kcal Row

50 Ball Slams

50 DUs

50 KB Snatches (25/arm)

B. Core Game – Every :90 switch positions for 6 total minutes

– High Plank

– Low plank

– R arm plank

– L arm plank

The goals is the NOT break over the 6 minutes. You start with a score of 0. Every time you need to break/‘adjust’ during your time slot you get one point. Ideal score would be ‘0’!! If you break 2x you will end with a ‘score’ of 2.

———————————————————————————————–

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text