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Monday October 15, 2018, CrossFit Stapleton – Denver, CO

14
Oct

Monday October 15, 2018, CrossFit Stapleton – Denver, CO

WELCOME PUSH PRESS & BEYOND THE WHITEBOARD

We have officially made the switch from ZenPlanner to PushPress. If you haven’t already, please download the PushPress App (see below) and use this to check-in to classes, view the WOD, and update your profile information (if you haven’t already). We will be using Beyond the Whiteboard for ALL WOD logging and tracking (get started with BTWB HERE if you haven’t yet)!
PUSHPRESS APP LINKS: 
YES – These are two separate apps BUT they are top notch and both will be a significant upgrade from Zenplanner.
We SO appreciate your help with this transition!

CROSSFIT CLASSES: 

Performance- 

A. For time:

800 Meter Run

20 Ground to Overhead (135/95 lbs)

30 Ring Dips

800 Meter Run

30 Ring Dips

20 Ground to Overhead (135/95 lbs)

800 Meter Run

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Fitness-

A. For time:

800 Meter Run

20 Ground to Overhead (Power Clean + Push Press) 

30 Bar Dips (OR Box Dips) 

800 Meter Run

30 Ring Dips (OR Box Dips)

20 Ground to Overhead (Power Clean + Push Press)

800 Meter Run

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BOOTCAMP RX CLASS (MONSTER MASH MONDAY):

A. Every 5 Minutes for 25 Minutes:

Row 300/250

8 Dips 

10 Box Jump Overs

10 Pistols

30 Double Unders

– Rest 5

 

B. KB Flow – 15 Minutes of:

1 KB Snatch Right

1 Overhead Reverse Lunge Right

1 Burpee-Goblet Squat

1 KB Snatch Left

1 Overhead Reverse Lunge Left

1 Burpee Sumo Deadlift High Pull

– Add an additional rep each round

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