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Tuesday June 13, 2017 CrossFit Stapleton – Denver, CO

CORE WODS!

Now that the May Challenge is OVER we have decided that we want to keep our post WOD ‘Core Challenges’ alive.

EVERY WEEK  we will be throwing up a new ‘core challenge’ for you to focus on. There will be ‘progressions and re-tests’ monthly.

Try your best to hit our ‘challenge’ at least 3x/week – and NO more than 5x/week.

This ‘Core WODs’ will be posted on the chalk board to the right of the main whiteboard – for you to do on YOUR OWN TIME, either pre or post WOD (or even at home!).

Please ask a coach if you have any questions, or if you need us to demo a movement.

#sixpacks #corestability #gymnastayyyyyyyyy

 

CROSSFIT CLASSES: 

Performance-

A. Four sets of:
Single-Arm Waiter’s Carry Walking Lunge x 10 steps each arm
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds

B. Five rounds for time of:
5 Dumbbell Complexes*
20 V-Ups

Start from the plank with dumbbells in hands – 1x Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

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Fitness-

A. Four sets of:
Single-Arm Waiter’s Carry Walking Lunge x 10 steps each arm
Rest 45 seconds
Ring Rows x 10 reps @ 2111
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds

B. Five rounds for time of:
5 Man Makers
20 V-Ups

Start from the plank with dumbbells in hands – 1x Dumbbell Complex =
Push-up

R – Row

Push-ups

L – Row

Power Clean

Push-Press/Jerk

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. Five rounds for time of:

500m run (7/11 & back)
10 Burpees
15 Toes to Bar

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KIDS TRAINING:

A. Strength/Skill:

Farmers Walk Introduction

B. 10min AMRAP:

100m sprint (50m x2 – shuttle)

5 Burpees

10 Sit-ups

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