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Thursday March 19, 2015 CrossFit Stapleton- Denver, CO

Join us tonight for our 15.4 Viewing Partayyyy!

– 6pm Sharp

– Be there! 

Watch Josh Bridges vs. Scott Panchik at CrossFit X-Factor in Portland, Oregon, at 5 p.m. PT Thursday, March 19 at games.crossfit.com.

2015CFGames

 

CROSSFIT CLASSES: 

PERFORMANCE 

A. Every 2 minutes, for 16 minutes (8 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

 

B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:

1 Power Clean (155/105 lbs)

2 Front Squats (155/105 lbs)

4 Front-Racked Reverse Lunges (155/105 lbs)

8 Chest-to-Bar Pull-Ups

 

FITNESS

A. Every minute, on the minute, for 15 minutes:

Minute 1 – Front Squat or Goblet Squat x 10 reps

(goal is to use as much as was used last week – when you did 8 reps)

Minute 2 – Russian Kettlebell Swings x 12-15 reps

Minute 3 – Strict Pull-Ups x 5-6 reps

(add external weight if you’re able to make the rep range easily)

 

B. Complete as many rounds and reps as possible in 12 minutes of:

Run 400 Meters

20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry

 

 

BOOTCAMP RX CLASS: 

WOD – Every Minute on the Minute for 16 Minutes:
5 Renegade Rows (30/20)
5 DB Push Presses (30/20)
Max Bicycle Kicks (L+R=1)
MyZone: Pace/ Yellow

Rest 3-4 minutes… then…

4 Rounds for Time:
20 Walking Lunges (L+R=1)
30 Mountain Climbers (singles)
200m Run or Row
30 DB Thrusters (30/20)
MyZone: Pace/ Yellow

Coaches Choice Cashout

 

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