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Thursday January 14, 2015 CrossFit Stapleton- Denver, CO

RETAIL ALERT!! 

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We are excited to have some new retail items on the shelves for you all…

We have a few old favorites and a few new additions!

Old Favs:

Stronger Faster Healthier

Pure (Whey), Fuel (Snack Time) and Push (Pre-WOD)

Hammer Nutrition

Recoverite (Chocolate/Vanilla/Orange/Strawberry)

Kill Cliff

All flavors & Cold Brew Coffee

 

 

NEW FAVS:

– Lara Bar –

Many different FUN flavors to try

– Coconut Water –

Coco Libre

 

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 12 minutes (6 sets of):
Front Squat x 3 reps

Build over the course of the sets to today’s heaviest triple.

B1. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

Rest 3 minutes

B2. In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

C. Time Permitting – Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

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Fitness-

A. Three sets of:
Front Squat x 6-8 reps
Rest 10 seconds
Kettlebell Swings x 15-20 reps
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds

B1. In teams of two, alternate every 3 reps in order to complete as many reps as possible in 5 minutes of:
Dumbbell Man Makers

Rest 3 minutes

B2. In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

C. Every two minutes, for a 6 minutes:
Single Arm Row x 10-12 reps each arm @ 2110

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Competition-

A. Two sets of:
Power Clean & Power Jerk x 10 reps @ 135/95 lbs
– Rest 2 minutes

Rules:
* Pause for 1 second in the power clean receiving position, and pause for 1 second in the power jerk receiving position.
* All reps must be performed as touch and go reps.

Followed by…

B. Two sets for max reps of:
30 seconds of Ground to Overhead @ 135/95 lbs
Rest 90 seconds

Note reps achieved in each set.

C. For time:
25 Wall Ball Shots (30/20 lbs)
25 Box Jumps (24″/20″)
20 Wall Ball Shots
20 Box Jumps (24″/20″)
15 Wall Ball Shots
15 Box Jumps (24″/20″)
10 Wall Ball Shots
10 Box Jumps (24″/20″)

Rest until the clock reaches 12 minutes, and then…

D. Five rounds for time of:
15 Hang Snatches (115/75 lbs)
15 Toes-to-Bar

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BOOTCAMP RX CLASS:

A. 5 sets (intervals):

250m row

15 burpees

250m row

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