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Thursday January 29, 2015 CrossFit Stapleton- Denver, CO

CFJDU

“When their hands are too far out in front of them, they see the rope out in front of them and the rope keeps catching their feet, so they start raising their feet up to miss it. It’s counterintuitive for them to do the right thing, which is to pull the rope in closer to them so that the bottom-out point on the ground is closer to their feet.”

—David Newman, owner of RX Smart Gear

 

Continue reading “Double, Double Toil and Trouble”

Here: http://library.crossfit.com/free/pdf/CFJ_2014_12_Double_Achauer2.pdf.

 

 

CROSSFIT CLASSES: 

A. Four sets of:

Front-Rack Walking Lunge steps x10 steps 115/75 lbs.

– Rest 60 seconds

Farmer’s Carry x 100 Meters

– Rest 60 seconds

Double-Under Practice x 60 seconds

– Rest 60 seconds

 

B. 6min AMRAP:

6 Hand-Release Push Ups

6 Pull-Ups

6 Wall Ball Shots

 

 

BOOTCAMP RX CLASS: 

WOD 1 – Pace – As Many Rounds as Possible in 12 Minutes:

10 Calorie Row

5 Strict Pull-ups

10 Toes to Bar

5 Clapping Push-ups

WOD 2 – Pace – 3 Rounds for Total Reps:

1 Minute Ball Slams (30/20)

1 Minute Russian Twists (30/20)

1 Minute DB Thrusters (30/20)

1 Minute V-ups

1 Minute Rest

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