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Tuesday October 20, 2015 CrossFit Stapleton- Denver, CO

OCTOBER BIRTHDAYS! 

octbday

HAPPPY BIRTHDAY CFS ATHLETES….

We hope you are excited for your birthday burpees!

Patrick H – 10/6

Sammy P – 10/12

Bernie J – 10/16

Chris L – 10/17

Lynn M – 10/18

Ann L – 10/20

Yuri – 10/22

Sarah H – 10/24

Rachel V – 10/31

Trisha B – 10/31

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 18 minutes (6 sets):
Push Press
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

B. Three rounds for time of:
10 Strict Handstand Push-Ups (Sub= :30 HS hold or 10x Strict Press @ 70% 1RM)
20 Pull-Ups (Sub= 20 Ring rows)
Run 300 Meters

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Fitness-

A. Four sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Three rounds for time of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters

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BOOTCAMP RX CLASS: 

WOD- For Time:

800m run

Burpee Broad Jumps (40’) – from rig to end of room and back

20 Renegade Rows (30/20)

40 Squats

400m run

40 Squats

20 Renegade Rows (30/20)

Burpee Broad Jumps (40’)

800m run

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BUMPER’S CLUB: 

Max Effort:

Incline DB Bench Press 5×5 Reps

Bent over barbell row 3×14 Reps

3 count pull ups X25 reps

Back ext 3×120 reps

Banded tricep kick backs X50

Reps each arm GHD sit ups 2×25 reps

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