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

Monday September 14, 2015 CrossFit Stapleton- Denver, CO

CONGRATS!!!!!

To two of our very own CFS athletes…

Sarah:David

Sarah and David got married this past Saturday!!!!

We are SO happy for you two.

Although we expect to see you back in the gym TODAY!

Kidding… Best wishes to you both.

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 24 minutes (6 sets of each):

Station 1 – Hang Clean + Power Clean + Clean

(build to work as heavy as possible)

Station 2 – Ring Dips x 10-15 reps @ 2111

B. Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets.

———————————————————————————————————————

Fitness-

A. Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011

Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111

Station 3 – Supine Ring Rows x 8-10 reps @ 2111

B. Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster

1 Burpee

2 Thrusters

2 Burpees

3 Thrusters

3 Burpees

4 Thrusters

4 Burpees

5 Thrusters

5 Burpees…

…continuing to climb the ladder until 3 minutes is up.

Rest 3 minutes between sets, and complete a total of three sets.

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD 1 – AMRAP 10 Minutes:

15 Abmat situps

30 DU’s

15 DB Thrusters (30/20)

MZ: Yellow/ RED

– REST 3 Minutes… Then…

WOD 2 – BURPEE FUN!

5min AMRAP

Burpee + Pullup

:30 rest

4min AMRAP

Burpee + DB Snatch each arm (30/20) = 1 rep

:30 rest

3min AMRAP

Burpee + HSPU

:30 rest

2min AMRAP

Burpee + box jump over

:30 rest

1min AMRAP

Burpee + air squat

:30 rest

*MZ: RED for AMRAPs

*Score is cumulative total of the reps completed of non-burpee movements

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text