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Thursday September 20, 2018, CrossFit Stapleton – Denver, CO

19
Sep

Thursday September 20, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!

Veggie Slow Cooker Chili

Ingredients:

1 (15oz) can black beans (rinsed/drained)

1 (15oz) can garbanzo beans (rinsed/drained)

1 (15oz) can baked beans

1 (15oz) can diced tomatoes

1 sweet potato (diced into pea size pieces)

1 small bag frozen corn (about 1 1/2 C)

1 yellow onion (peeled and diced small)

2 green bell peppers (seeded & chopped)

6 celery stalks (diced small)

2 cloves garlic (minced)

1T chili powder

1T cocoa powder

1t cinnamon

1T parsley (dry)

1T oregano (dry)

1T basil (dry)

Directions:

1. Place ALL ingredients in your slow cooker.

2. Mix well.

3. Cook on low for 8-10 hours.

4. Serve hot!

5. Enjoy.

 

CROSSFIT CLASSES:

Performance-

A. Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%

 

B. Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

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Fitness-

A. Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 5 reps

 

B. Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press*
10 Single-Arm Dumbbell Push Press*
15 Bar or BoxDips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 10 Banded Kettlebell Deadlift

A2. 8/leg Single Leg KB Loaded Hip Thrust 31X1

 

B. 3 Rounds:

B1. 8/side Half Kneeling Low to High Chop

B2. 45-60 second Bear Hug Hold

B3. 10 Hamstring Slider Curls 31X2

 

C. For Time:

35-25-15

Burpee Box Jump Over

Dumbbell Power Clean

Wallball (30/20)

**300 Meter Run after each round

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