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Monday November 10, 2014 CrossFit Stapleton- Denver, CO

The Stapleton Cup Logo1

ATTENTION Stapleton Cup athletes:

Over the next week we will be drip releasing each WOD leading up to the competition!

Your Floater WOD:

Tire flip floater- For TOTAL Time

50m Tire Flip* (large tire for men/ small tire for women)

50m sled pull (135#/95#)*

100m shuttle sprint (down 50m and back 50m)

*we will modify weight as needed for those would need it!

Announcement Schedule:

WOD #1 will be announced Tuesday 11/11 at Noon

WOD #2 will be announced Thursday 11/13 at Noon

The Grand finale WOD will not be announced until 15min before the final WOD on the day of the competition

 

CROSSFIT CLASSES:

A1. Back squat – 3, 3, 3, 1, 1, 1
A2. Push press – 3, 3, 3, 1, 1, 1 (sub strict HSPU)
+
12 minute AMRAP
400m Run
50 Wall ball shots
40 Toes to bar
30 HSPU

 

 

BOOTCAMP RX CLASS: 

WOD 1:
Partner Rowling – 6 frames
*Partner up – goal is to get it to land on 100M on rower – each partner goes 6 times – want lowest score possible
*Score is the number of meters away from 100 you are
*You are working against your partner
*In between each set (once both people go once) – 5 burpees
*Keep running tally of your score – your final score will be recorded on board!


WOD 2: Roll the Dice – CORE – 6 minutes on clock… nothing to record on this one, just do as class)
First dice:
1 =  abmat situps
2 =  bicycle kicks
3 =  hollow rocks
4 =  med ball throws with partner
5 =  plank knees to elbows
6 =  Flutter Kicks

Second dice:
1, 2 = 10 reps
3, 4 = 15 reps
5, 6 = 20 reps

Wod explanation and prep – 5 minutes

WOD 3: Jackie – Bootcamp Style!
15 minute cutoff, for time:

1000M Row
50 DB Thrusters (30/20)
30 Pullups or Ring Rows
1000M Run

 

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