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Monday October 20, 2014 CrossFit Stapleton- Denver, CO

 

 

stapleton nutrition

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November’s Theme: SUSHI NIGHT

Sushi Night Menu

Starter:

Traditional Miso Soup

Edamame

Main:

A wide variety of sushi rolls

Sushi Rolls to include:

Spicy Tuna

California Roll

Sweet Potato Tempura Roll

…And many other creations!

Traditional dessert:

Banana Tempura and Green Tea Ice Cream

 

 

CROSSFIT STAPLETON: 

A1. Front Squat – 7×1   (Catalyst Athletics movement demo)

A2. Ring Push Ups – 7×2-3 rep range [strict tempo 3-1-X-2]

 

For time:

400m Run

21 Pushups

9 Wall ball shots (20/14#)

15 Pushups

15 Wall ball shots (20/14#)

9 Pushups

21 Wall ball shots (20/14#)

400m Run

 

BOOTCAMP RX: 

WOD 1 – Pace:

As Many Rounds as Possible in 12 Minutes:

150m Run with Slam Ball (30/20)

10 Ball Slams (30/20)

10 Push-ups

10 Squats

WOD 2 – Pace:

3 Rounds for Time:

350m Row

20 Abmat Sit-ups

15 Burpees

 

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