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Tuesday December 1, 2015 CrossFit Stapleton- Denver, CO

 

 

567 TOTAL POUNDS COLLECTED!!! 

IMG_0980 IMG_0977

 

Thank you ALL for your help with collecting food/items for our First Annual Thanksgiving Food Drive. 

VERY Impressive work by everyone… 

AMers Collected – #333

PMers Collected – #75.5

Bootcampers Collected – #158.8

CFS will be donating $283.50 (1/2 of 567#) back to the McAuliffe Middle School Food Drive!

Thank you all for your hard work!!!!! We are really going to help out some families during the holidays this year. 

AM classes will begin working on designing a WOD for the Bootcamp and PM classes this week….

Be ready for something fun!

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Shoulder Press x 3-5 reps @ 20X1

(if you make 5 reps, increase the load until you establish a strong 3-RM)

Station 2 – Toes to Bar x 10-15 reps

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Thrusters (115/85 lbs)

15 Pull-Ups

50 Double-Unders

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Fitness-

A. Five sets of:

Barbell Shoulder Press x 8-10 reps @ 20X1

Rest 45 seconds

Flutter Kicks x 30-45 seconds

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 50 feet each arm

Rest 45 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

5 Strict Pull-Ups

10 Single-Arm Dumbbell Snatches

200 Meter Run

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BOOTCAMP RX CLASS: 

WOD 1:

3 Rounds for Reps:

1 Minute Ring Rows

1 Minute HSPUs (sub = decline pushup)

1 Minute Russian KB Swings (heavier than usual on the weight)

1 Minute KB Squat Cleans (55/35)

1 Minute Rest

WOD 2 – Pace:

5 Rounds for Time:

10 Burpee Box Jumps (24/20)

10 Ball Slams (30/20)

10 Situp and Presses (30/20)

20 Russian Twists (30/20)

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BUMPER’S CLUB: 

Tuesday 12/1/15 – Wave 1, Day 1

Max Effort

Wide stance, back squat, 5×3 reps

Then, 2 x as many reps as possible @ 70% of 3RM

Wide grip, bench press, 5×3 reps

Romanian deadlift 4×8 reps @ 50% of 1RM deadlift NOT to exceed 215#(145#)

Banded v-outs x 50 reps

3 Rounds NFT

20 GHD Sit Ups

20 Hip Ext

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