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Friday October 30, 2015 CrossFit Stapleton- Denver, CO

HALLOWEEN IS TOMORROW!!!!

pumpkin

Saturday 10/31 (Halloween Day) We will have a VERY spooky WOD at the 7 & 8am classes… Be sure to be there!!!

There will also be a COSTUME CONTEST!

Come dressed to impress and get a entry into a drawing to win a bottle of Recoverite!!!

No costume = No drawing entry 

Bring your kiddos!

Tay will have pumpkins for them to decorate, A WOD for them to crush, and candy for them to gobble up after their WOD!

 

 

CROSSFIT CLASSES: 

Performance-

A. Four sets of:

Push Press x 4-6 reps @ 11X1

Rest 90 seconds

Dumbbell Walking Lunge x 20 steps

Rest 90 seconds

B. Five rounds for time of:

Run 400 Meters

Unbroken Pull-Ups x Max Reps

Post to comments both your time and number of pull-ups achieved.

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Fitness-

A. Four sets of:

Seesaw Press x 8-10 reps each arm

Rest 30 seconds

Dumbbell Walking Lunge x 20 steps

Rest 30 seconds

Turkish Get-Up x 2 reps each arm

Rest 30 seconds

Prone Plank Hold x 45-60 seconds

Rest 30 seconds

B. Four sets for times of:

Run 400 Meters

20 Kettlebell Swings

Rest 90 seconds

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BOOTCAMP RX CLASS: 

WOD – Every Minute on the Minute for 8 Minutes:

10 KB Swings (55/35)

Max Goblet Squats (55/35)

MyZone: Red

Rest 3 minutes… then…

6 Rounds For Time:

10 Calorie Row

40′ Overhead Walking Lunges (45/35)

20 V-ups

MyZone: Red

Rest 3 minutes… then…

400m Run

40 Squats

20 Toes to Bar

400m Run

40 Jumping Lunges

20 Burpees

150m Sprint

MyZone: Red

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BUMPER’S CLUB: 

Deload **Homework**

Bench Press, 6×3 Reps @ 30%+ bands

Legless rope climb on the :45 x 5

100 AbMat Situps (anchored)

Hip Ext, 2×12 Reps

Banded pull apart x 50 Reps

Hang dumbell clean, 3×15 Reps

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