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Thursday February 4, 2016 CrossFit Stapleton- Denver, CO

GS COOKIES

ITS THE MOST WONDERFUL TIME OF THE YEAR! 

GIRL SCOUT COOKIE TIME… DUH. 

Today (Thursday 2/4/16) from 5:45-6:15pm Steve K’s adorable little daughter, Natalie will be selling cookies at CFS. Please come on in and support her troop! She is a Brownie, so this is her first time selling cookies!!! She can take cash or check… Please come prepared! She will have the cookies on hand!!!! 

#ITHINKTHEYAREPALEO #GREATPOSTWODRECOVERY 

haha

CROSSFIT CLASSES:

Performance-

A1. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…

A2. Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B. Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squats
10 Burpees

  • Rest 3 minutes between sets, and complete a total of two sets.
  • Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

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Fitness-

A. Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds

B. Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Front Squat
10 Burpees

  • Rest 3 minutes between sets, and pick up where you left off.

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Competition-

A. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:
Power Snatch @ 60% of 1RM OHS

*Time Cap = 20 minutes

Rest 10 minutes then… When the running clock reaches 30:00-

B. Every 2 minutes, for 12 minutes (6 sets) for times of:
15/10 Calories of Assault Bike
10 Deadlifts (245/165 lbs)

Treat these as sprints!

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BOOTCAMP RX CLASS:

A. Three sets- Complete as many rounds and reps as possible in 4 minutes of:
10 Kettle Bell Swings
10 Dumbbell Thrusters
10 Burpees

  • Rest 3 minutes between sets, and pick up where you left off each round

B. 4 minute AMRAP –

  • OH Walking lunge (w/ plate overhead)

Score = total distance

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