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Friday October 19, 2018, CrossFit Stapleton – Denver, CO

18
Oct

Friday October 19, 2018, CrossFit Stapleton – Denver, CO

WELCOME PUSH PRESS & BEYOND THE WHITEBOARD

We have officially made the switch from ZenPlanner to PushPress. If you haven’t already, please download the PushPress App (see below) and use this to check-in to classes, view the WOD, and update your profile information (if you haven’t already). We will be using Beyond the Whiteboard for ALL WOD logging and tracking (get started with BTWB HERE if you haven’t yet)!
PUSHPRESS APP LINKS: 
YES – These are two separate apps BUT they are top notch and both will be a significant upgrade from Zenplanner.
We SO appreciate your help with this transition!

CROSSFIT CLASSES: 

Performance- 

A. Take 15-20 minutes and build to today’s 1-RM Power Clean

 

B. For time:
30 Calories of Assault Bike
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

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Fitness-

A. Take 15-20 minutes and build to CYCLE:

3 x 6 Power Cleans 

 

B. For time:
20 Calories of Assault Bike
20 Burpees
20 Wall Ball Shots
20 Kettlebell Swings
20 Dumbbell Push Press
20 Ring Rows 

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BOOTCAMP RX CLASS:

A. 2 Rounds:

45 second Plank Waves (slow and Controlled)

5/side Kb Windmills 

 

B. FOR TIME (38 Min Cap): 

100 Double Under Buy in

10 Burpees

10 Burpees 

25 Push Ups

10 Burpees 

25 Push Ups

50 Lunges

10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups

10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups

150 Airsquats

 

C. 100 Double Under Cash Out (For Time) 

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