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Thursday November 19, 2015 CrossFit Stapleton- Denver, CO

SFH and KILL CLIFF are back on the shelves at CFS

Get yours TODAY!

SFH FUEL

SFH – Pure (Vanilla/Chocolate)

SFH – Push (pre-WOD)

SFH – Fuel (Coconut/Strawberry)

Kill Cliff – ALL FLAVORS!

BumperAnne

CROSSFIT CLASSES: 

Performance/Fitness-

A. Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

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BOOTCAMP RX CLASS: 

WOD – for total time (intervals in between long row/run):

Buy-in – 800 Run, then:

3 Rounds

10 T2B (sub K2E or K2C or levers from ground)

10 Ball Slams (30/20)

1:00 REST

3 Rounds

10 Ball Slams (30/20)

10 HR Pushups

1:00 REST

3 Rounds

10 HR Pushups

10 T2B

Cash out: 800 Run

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BUMPER’S CLUB: 

WAVE 3 DAY 2 – Dynamic Effort

Clean pull + hang power clean + power clean x 4 sets @ 50% of 1RM clean

Clean pull + hang power clean + power clean x 3 sets @ 60% of 1RM clean

Clean pull + hang power clean + power clean x 2 sets @ 70% of 1RM clean

*The three movements are perform consecutively without letting go of the bar.

Tabata bottom to bottom squats, all eight rounds

*:20 seconds of work, :10 seconds of rest. Rest is done holding bottom of squat position.

Tabata dumbell thrusters @ 25#(15#), all eight rounds

*:20 seconds of work, :10 seconds of rest. Rest is done holding dumbells locked out overhead.

Accumulate 3 minutes in superman hold

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