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Tuesday April 12, 2016 CrossFit Stapleton- Denver, CO

THANK YOU ALL WHO ATTENDED OUR 

‘WE SURVIVED THE OPEN’ HAPPY HOUR FRIDAY NIGHT!! 

Amazing job to ALL of those who competed in the 2016 CF Open this year.

We are so proud of each and every one of you!! 

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A big congrats to Charity and Mike B!!!

They both took home our first annual ‘Spirit of the Games’ award. These athletes showed incredible heart and commitment over the course of the open. Well deserved you two!

And THANK YOU to the rest of you, who have dealt with our CrossFit craziness over the past month and a half!! We couldn’t have done it without your support.

Already looking forward to next year… HAHAH!!!

#kidding

#butreallyweareexcited

 

CROSSFIT CLASSES: 

Performance-

A. Five sets of:
Push Press x 3 reps
Rest as needed

Build to today’s heaviest triple.

B. Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (135/95 lbs)
9 Ring Dips

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Fitness-

A. Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs or Step-Overs
9 Push Presses
9 Ring Dips or Stationary Dips

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Competition-

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Handstand Push-Ups x 8-10 reps

Minute 2 – L-Seated Dead Hang x 30-45 seconds

(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

Minute 3 – Unbroken Double-Unders x 40-50 reps

B. Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%

C. At designated paces:

Run 800 Meters – easy (60-70% effort)

Run 400 Meters – moderately hard (80-85%)

Run 800 Meters – easy (60-70% effort)

Run 400 Meters – moderately hard (80-85%)

Run 800 Meters – easy (60-70% effort)

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BOOTCAMP RX CLASS:

A. 16min AMRAP:

10 Box Jumps

10 DB Push-Presses

10 DUs

10 Push-ups

B. 8min AMRAP:

50m sprint (25m down/25m back)

5 Atomic Sit-ups

5 KB Snatches (switch arms each round)

5 DUs

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