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Monday August 31, 2015 CrossFit Stapleton- Denver, CO

End of Summer 14er Adventure

with Coach Richard James Jura!

mt. dier

Details:

– September 4th (Monday)

– Leaving CFS at 5am SHARP

– Mt. Bierstadt (‘easy’ 14er)

– Required gear list (contact RJJ for details)

Join the fun! Email richard.jura@gmail.com for more details/questions…

Finish off your summer on a ‘high’ note!

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):

Halting Clean Deadlift + Hang Clean + Jerk

Build over the course of the ten sets to today’s heavy.

B. For max calories:

3 Minutes of Assault Bike (or Concept 2 Rowing)

Rest until the running clock reaches 4:00, and then…

For max reps:

2 Minutes of Ground to Overhead (155/105 lbs)

Rest until the running clock reaches 8:00, and then…

For max calories:

3 Minutes of Concept 2 Rowing (or Assault Bike)

*If you have access to both an Assault Bike and a Concept 2, start on the Assault Bike, and finish with the Concept 2.

**Post three scores to comments – calories/reps/calories

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Fitness-

  1. Three sets of:
  2. Romanian Deadlift x 6-8 reps @ 3011
  3. – Rest 60 seconds
  4. Dumbbell or Barbell Push Press x 8-10 reps
  5. – Rest 60 seconds
  6. Plank from Elbows x 60 seconds

B. For max calories:

3 Minutes of Assault Bike (or Concept 2 Rowing)

Rest until the running clock reaches 4:00, and then…

For max reps:

2 Minutes of Dumbbell Thrusters

Rest until the running clock reaches 8:00, and then…

For max calories:

3 Minutes of Concept 2 Rowing (or Assault Bike)

*If you have access to both an Assault Bike and a Concept 2, start on the Assault Bike, and finish with the Concept 2.

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD – AMRAP 8 Minutes:
5 Goblet Squats (55/35)
10 Jumping Lunges
20 KB Swings (55/35)
MyZone: Sprint/ Red

Rest 3… then…

AMRAP 8 Minutes:
150m Run
40′ Broad Jumps
20 Pushups
MyZone: Sprint/ Red

Rest 3… then…

AMRAP 8 Minutes:
50 DUs
25 Abmat Situps
12 DB Thrusters (30/20)
MyZone: Sprint/ Red

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