Call Us: 315-489-7445 | MyZone Member Login

Monday November 5th, 2012 -CrossFit Stapleton

Are YOU interested in CrossFit? You are invited to check us out during Guest Days at CrossFit Stapleton. Guest Days will be held on December 6th, 7th and 8th!

Guest Days are open to EVERYONE who would like to experience CrossFit Stapleton. Please email Nicolle@CrossFitStapleton.com to reserve your spot! Don’t wait; class sizes are limited.

 

In this WOD we will divide into 2 groups. Group 1 will perform Phase 1; while Group 2 performs Phase 2.

Then, after a  5 minute intermission you will switch. After completing both phases (1 &2), everyone will perform Phase 3 together. Please bring your iPhone for timing your work/rest intervals. Be prepared, please look up your 1RM for Clean and Front Squat.

Phase One:  2 sets of;

10 Hang Cleans @ 50% (Clean 1RM)

Row 550m   or…2 min. AirDyne  (15 Sec. @ 90RPM, 15 Sec. @ 60RPM)

*REST 2 min. between sets

4 minute intermission (includes last 2 min. Rest)

Phase 2:  2 Sets of;

8 Front Squats @ 50-60% of 1RM

2 min. of  max Burpees

*Rest 2 minutes

4 minute intermission (includes last 2 min. Rest)

Phase 3:   2 Sets of;

8 Pull Ups

8 Push Ups

8 Knees to Elbows

8 Atomic Sit Ups

8 Dips

8 DB Push Press

*Rest 1 minute

 

     
     
Cherstin    
Galo    
Kim    
Nicolle     
Tara    
Cindy B    
Justin    
Gina    
Sara C    
Lynn    
Nancy    
France    
Jill    
Javier    
Steve L    
Connie    
Mike W    
Sean    
Ann    
Christina    
Katie K    
Reno    
Meghan    
Drake    
Katie G    
Andi    
Melissa     
Kevin    
Ryan    
Laura R    
Tayler    
Cindy A    
Steve L    
Steve K    
Sara B    
Liz    
Lisa    
Larry S    
katie K    
Chad    
Jason C    
CRAIG    
Bill T    
Nick M    
Rachel D    
Jason S    
Quinn M    
Gerrit    
Danielle T    
Heather    
Tom H    
Hanslick    
Drake    
Dave R    
     
     

 

 

 

Leave a Reply

*

captcha

Please enter the CAPTCHA text