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Tuesday March 19, 2013 CrossFit Stapleton

Surprise WOD….


“Hiding from your weaknesses is a recipe for incapacity and error.”






“Nobody ever drowned in their own sweat…”



Tuesday March 19, 2012

Regaining Health and Mobility through Crossfit 

Aerobic Intervals

“Mile Down”

Run 1600m
rest 5 minutes
Run 1200m
rest 4 minutes
Run 800m
rest 3 minute
Run 400m


Rest 5


“Cash Out”

Goat Training

A1) HSPU/Muscle Up/ Ring Dips x realistic number for you! (5-7 reps is goal) x 4 sets; Rest 1

A2) Strict GHD Sit ups x 12-15 OR Toes to Bar Strict x 12-15 OR weighted sit ups x 12-15 x 4 sets; Rest 1

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