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Monday November 2, 2015 CrossFit Stapleton- Denver, CO

 

 

 

Awesome Saturday WOD with the crew…

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Thanks to all who came out for the WOD and FUN!

Happy Halloween!

 

CROSSFIT CLASSES: 

PERFORMANCE-

A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat

B. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1

C. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.

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FITNESS- 

A. Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds

B. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four sets.

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BOOTCAMP RX CLASSES: 

WOD – AMRAP 15 Minutes:
5 Handstand Pushups (sub regular pushups)
10 Burpee Box Steps ups with DBs
150m Run
20 Abmat situps
MyZone: Pace/Yellow

Rest 4-5 minutes… then…

2 Rounds for Time:
800m Run
12 HEAVY DB Thrusters (40/30)
6 Pullups
MyZone: Sprint/Red

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