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Tuesday August 2, 2016 CrossFit Stapleton- Denver, CO

MOVIE NIGHT THIS FRIDAY!

the goonies

 

WHEN: THIS FRIDAY  7:30PM

WHERE: In the bootcamp room

MOVIE: The Goonies!!!

Bring camping chairs, drinks, snacks, etc!

Looking forward to seeing you there! 

 

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

B. Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

C. Complete as many calories as possible in 4 minutes of:
Airdyne or Concept 2 Rower

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Competition-

A. Complete as many rounds and reps as possible in 12 minutes:
25 Calories of Rowing
16 Burpees over the Erg
6 Strict Handstand Push-Ups to 4″/2″ Deficit

B. For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)

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BOOTCAMP RX CLASS:

A. 24min AMRAP:

500m Run

15 Burpees

10 Mountain Climbers (2ct)

5 Wall walks

B. 3 Sets – NFT:

:60 High Plank Hold

  • rest :30

:60 Superman Hold

  • rest :30

:60 Toe reach-ups (AMRAP)

– rest :30

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