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Monday October 12, 2015 CrossFit Stapleton- Denver, CO

Impromptu Sushi and Drinks Happy Hour

sushi

When?  This Thursday (10/15) at 7pm

Where?  Jett Asian Kitchen & Sushi

Why?  We are craving sushi and they have a BOGO drink special!!

Hope to see you there!!!! 

CROSSFIT CLASSES: 

Performance-

A. Take 20 minutes to build to a 3-RM Back Squat

– Note best successful 3-RM.

B. For max reps:

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups

Rest 60 seconds

45 seconds of Strict Pull-Ups

Rest 45 seconds

45 seconds of Strict Handstand Push-Ups

Rest 45 seconds

30 seconds of Strict Pull-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

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Fitness-

A. Every 2 minutes, for 24 minutes (3 sets) of:

Station 1 – Back Squat x 6-8 reps @ 32X1

Station 2 – Strict Pull-Ups x 8-12 reps @ 2110

Station 3 – Russian Kettlebell Swings x 25 reps

Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111

B. Against an 8-minute running clock, for max reps:

Row 1000 Meters

Wall Ball Shots (20/14 lbs)

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BOOTCAMP RX CLASS: 

In teams of 2:
80 goblet squats ( 35/55)
70 KB swings (55/35)
60 weighted sit up and press (30/20)
50 push press (30/20)
40 renegade rows (30/20)
30 overhead walking lunges ( 35/25)
20 toes to bar
Every 2 minutes on the 2 minute mark:
Run 150 meters
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