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Monday February 29, 2016 CrossFit Stapleton- Denver, CO

16.1 = COMPLETED

What a GREAT fist week of the 2016 CF OPEN! 

So proud of everyone’s efforts… We saw some pretty amazing performances. 

We can’t wait to see what is in store for us this week!

FRIDAY SCORES

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Some awesome pics of our hardworking people!

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

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Fitness-

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18:
Alternating Pistol Progressions x 6-8 each leg

B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)

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BOOTCAMP RX CLASS:

A. 10min AMRAP:

10 alternating pistols (or 20 air squats)

100m sprint

10 med-ball sit-ups (sit-up and pass ball from the ground behind your head to the ground between your feet)

100m sprint

B. Every minute, on the minute, for 24 minutes (6 sets of each) FOR TOTAL REPS:
Minute 1 – :45 AMRAP DUs
Minute 2 – :45 AMRAP Kettlebell Swings
Minute 3 – :45 AMRAP Push-ups
Minute 4 – :45 AMRAP Russian Twists

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