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Monday March 15, 2015 CrossFit Stapleton- Denver, CO

CONGRATS TO OUR VERY OWN KRISSY DIXON! 

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Krissy placed 2nd overall this weekend in the CrossFit Longmont St. Patty’s Day Challenge!

Way to work girl!!!!! We are so proud of you.

CFS- Please congratulate Krissy next time you see her!

 

 

CROSSFIT CLASSES: 

Performance

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

– Followed by…

One set of:

Back Squat x Max Unbroken Reps @ 87%

(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

 

B. For time:

40 Ball slams 30/20

400 Meter Run

40 Burpees

400 Meter Run

40 Ball slams 30/20

 

Fitness

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 8 reps

(try to perform with the same load or greater than was used last Thursday)

 

B. For time:

40 Ball Slams

400 Meter Run

40 Burpees

400 Meter Run

40 Ball Slams

 

BOOTCAMP RX CLASS: 

Interval WOD 

5 sets (1-2 minute rest between each set, all out sprint, try to maintain time)

 

150 M sprint

15 Goblet squats (55/35)

10 HR pushups

10 Box jumps

MyZone: Sprint/ Red

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