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Monday August 22, 2016 CrossFit Stapleton- Denver, CO

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IN HOUSE TEAM COMPETITION

Pumpkin Games

Saturday October 15th

4 person teams (2 guys/ 2 girls)

2 WODs + 1 Floater + Mystery Finale WOD (top 3 teams)

TWIST – Register for this competition as a team of two, one boy & one girl. Shortly after registration closes, the CFS staff will decide what other team of two you will be paced with for the competition. You will then have over a month to get with your team of 4 and begin training for victory!

What to expect:

A great competition for BOTH first time competitors and seasoned competitors.

A day of awesome.

All WODs will have an RX and MOD option.

Coaches will not be competing, we will be judging!

Registration Details:

Open NOW!!!!

Sign-up at the whiteboard and Tay will charge your ZenPlanner Account

$25/person ($100/team)

ALL PROFITS WILL GO TOWARDS NEW EQUIPMENT FOR THE GYM

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 – Hang Clean + Power Clean + Clean
(build to today’s heavy!)
Station 2 – Ring Dips x 10-15 reps @ 2111

– Alternate movements every two minutes

B. Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats


– Rest 3 minutes between sets, and complete a total of THREE SETS
(Recommended weights – 175/115 lbs)

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Fitness-

A. Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 – 3x Hang Power Clean (squat clean if able)
(build to today’s heavy!)
Station 2 – Push-ups x 15 reps @ 2111 (can place a plate on back to increase difficulty!)

– Alternate movements every two minutes

B. Against a 3-minute running clock, complete as many rounds through the following ladder:

KB Swing + 2 GB Squat
KB Swing + 4 GB Squats
KB Swing + 6 GB Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 175/115 lbs)

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BOOTCAMP RX CLASS:

A. Against a 3-minute clock – AMRAP:

DB Thruster + 2 Push Presses

DB Thruster + 4 Push Presses

DB Thruster + 6 Push Presses

  • rest 3 minutes
  • repeat 5 sets

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