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Monday October 25, 2015 CrossFit Stapleton- Denver, CO

HALLOWEEN IS THIS WEEKEND!!!!

pumpkin

Saturday 10/31 (Halloween Day) We will have a VERY spooky WOD at the 7 & 8am classes… Be sure to be there!!!

There will also be a COSTUME CONTEST!

Come dressed to impress and get a entry into a drawing to win a bottle of Recoverite!!!

No costume = No drawing entry 

Bring your kiddos and Tay will have some candy for them!!!!

 

CROSSFIT CLASSES:

Performance-

A. Cycle through the following:

Deadlift x 15 reps @ 2011

– Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

– Rest 2 minutes

Deadlift x 10 reps @ 2011

– Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

– Rest 2 minutes

Deadlift x 5 reps @ 2011

– Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Increase the Deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges (115/75 lbs)

10 Push Press (115/75 lbs)

– Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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Fitness-

A. Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 10-15 reps @ 21X1

Rest 45 seconds

Russian Kettlebell Swings x 20-25 reps @ 1010

Rest 45 seconds

Side Plank x 45 seconds each side

Rest 45 seconds

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges with BB or DBs

10 Push Press with BB or DBs

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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BOOTCAMP RX CLASS:

Interval WOD 

5 sets (1-2 minute rest between each set, all out sprint, try to maintain time)

150 M sprint

15 Goblet squats (55/35)

10 HR pushups

10 Box jumps

MyZone: Sprint/ Red

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