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Monday July 6, 2015 CrossFit Stapleton- Denver, CO

Calling ALL CF Stapleton Athletes

Dragon Boat

Rob M is looking for 5 studs (one needs to be a girl!) to help him fill a team for the Red Boat Races Sunday July 19th.

Note from Rob:

Would love to get some of the crossfitters there to show ‘em what’s up.  I think the cost is like $50, if you have kids, it’s a family friendly event, there’s also a beer garden and a chance to meet some new people.
Anyone interested?
Also, could be a cool way to get a warm up for a possible CFS boat next year???  Word.
– Robbie
Please email Rob at if you are interested!




A. Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible

-Rest 3-4 minutes

B. Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees Over the Barbell



A. Four sets of:

Front Squat x 8-10 reps @ 20X1

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B. For time:

30 Kettlebell Swings

15 Burpees

24 Kettlebell Swings

12 Burpees

18 Kettlebell Swings

9 Burpees



WOD – 10 Rounds for Time:
250m Row
10 Goblet Squats (55/35)
10 Box Jumps
10 DB Strict Press (20/15)
MyZone: Endurance/ Yellow-Red

Scale to 8 or 7 Rounds if needed

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