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Tuesday February 9, 2016 CrossFit Stapleton- Denver, CO

**Attention Wednesday A.M. Bootcampers – Dress WARM Wednesday – You are going outside**

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Arm Balance of the Week: Bakasana

– CHECK OUT MORE YOGA AWESOMENESS ON AMANDA’S BLOG – 

http://outdooryogaflow.blogspot.com/

btn-yoga

 

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

Goal is to increase load used last week

B. For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots

C. Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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Fitness-

A. Every minute, on the minute, for 18 minutes:
Minute 1 – Front Squat x 6 reps
(add weight if you make all 6 reps)
Minute 2 – Supinated-Grip Pull-Ups x 6 reps
(add weight if you make all 6 reps)
Minute 3 – 6 Burpees + Run 100 Meters

B. For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots

C. Every minute, on the minute, for 6 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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Competition-

A. For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar

B. When the clock reaches 8:00, complete the following…

Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)

C. When the clock reaches 12:00, complete the following…

Row 500 Meters
20 Toes to Bar
15/10 Bar Muscle-Ups

D. When the clock reaches 20:00, complete the following…

Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips

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BOOTCAMP RX CLASS:

A. 7min AMRAP:

15 Sit-ups

15 Squat Jumps

15 Mountain Climbers (2:1)

15 Knees to Chest

B. For time:
Row 2000 Meters
50 Kettlebell Swings
50 Wall Ball Shots

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