Call Us: 315-489-7445 | MyZone Member Login

Thursday October 29, 2015 CrossFit Stapleton- Denver, CO

Halloween Bleeding Brain Cupcakes

Total time
Serves: 10-12 cupcakes
Ingredients
Instructions
  1. Make the cupcakes then let cool completely.
  2. While the cupcakes cool, make the raspberry caramel then set aside to cool slightly, but stay warm.
  3. Then make the buttercream. Once the buttercream is whipped, place in piping bag and frost cupcakes into a brain shape (this is a great, short instructional video).
  4. Once frosted, use a spoon to drizzle on raspberry caramel however you see fit!
  5. That’s it! Now eat zombie brains!
CROSSFIT CLASSES: 

Performance-

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)

– Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

– Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

———————————————————————————————————————

Fitness-

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Jumping Lunges
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps
10 Push Press

———————————————————————————————————————

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

———————————————————————————————————————

BUMPER’C CLUB: 

Dynamic Effort 
Hang Snatch, 8x2reps @50% on the :30
Push Press, 10×2 reps @50% on the :30 (must hold bar in front rack the entire time)

5 Rounds
3 Wall walks
10 DB front squats 45/30#

P-bar dip ascent, x5
Landmine twist, 50reps @ 25/15#

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text