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Monday January 19, 2015 CrossFit Stapleton- Denver, CO

MyZone Challenge Update

What movements get your heart rate up the and help you accumulate the most MEPs?

Let email Coaches Christina & Tayler (christinanewport@gmail.com , tayler@crossfitstapleton.com) and we will put together an individualized quick cash-out you can do post WOD to help add a few extra points each day!

Keep up the hard work CFS athletes… Below are the current results!!!

Myzone Challenge Report 1.17.15

(Click to enlarge)

CROSSFIT CLASSES: 

A. Every 3 minutes for 9 minutes (3 sets):

Back Squat-

Set 1 — 5 reps @  70%  @2011

+ Supinated Weighted Chin Up x 4-6 reps

Set 2 — 3 reps @  80%  @2011

+ Supinated Weighted Chin Up x 4-6 reps

Set 3 — 2 reps @  90%  @2011

+ Supinated Weighted Chin Up x 4-6 reps

B. 3 sets of:

Push Press x 4-6 reps

– Rest as needed

C. Complete as many rounds and reps as possible in 7 minutes:

3,6,9,12,15…@100% effort

Box Jumps, step down (24”/20”)

Front Squats  (#115/#75 lbs)

BOOTCAMP RX CLASS: 

WOD 1 – AMRAP 10 Minutes:
15 Abmat situps
30 DU’s
15 DB Thrusters (30/20)
MZ: Yellow/ RED

REST 3 Minutes… Then…

WOD 2 – BURPEE FUN!

5min AMRAP
Burpee + Pullup
:30 rest

4min AMRAP
Burpee + DB Snatch each arm (30/20) = 1 rep
:30 rest

3min AMRAP
Burpee + HSPU
:30 rest

2min AMRAP
Burpee + box jump over
:30 rest

1min AMRAP
Burpee + air squat
:30 rest

 

*MZ: RED for AMRAPs
*Score is cumulative total of the reps completed of non-burpee movements

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