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Thursday March 24, 2016 CrossFit Stapleton- Denver, CO

YAY FOR BABIES! 

We would like to congratulate 6AM David M and his wife on the birth of their sweet baby boy, Mason!

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He looks like he will be a CrossFit STUD!!!!!!!

We can’t wait to get him in the gym. 

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

B. Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)

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Fitness-

A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)

B. Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings

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BOOTCAMP RX CLASS:

A. 20min AMRAP:

600m (big loop) RUN

10 Pull-ups (sub = RRs)

15 KB Swings

10 DB Thrusters

B. EMOM for 10min (5 sets each)-

Min 1 – :45 high plank

Min 2 – :30 Hollow Hold (floor)

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