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Tuesday October 25, 2016 CrossFit Stapelton- Denver, CO

SUPER SCARY HALLOWEEN WOD 

SATURDAY 7 & 8AM (BOTH CLASSES)

scary

Come prepared for some halloween fun this Saturday! Rich has a spooky WOD planned and is requesting/highly suggesting that you all come dressed in costume. There will be a penalty for those NOT dresses in costume!

Classes will run as scheduled Saturday. 

MODIFIED SCHEDULE MONDAY 10/31

The 5,6,9:30AM Classes will be happening like usual Monday, but noon will be our final class of the day!!

There will be NO afternoon classes (5/6/7PM) on 10/31. 

Go enjoy your kids, parties, etc. We will be back on a normal schedule Tuesday morning!

CROSSFIT CLASSES: 

Performance-

A. Take 10 minutes to build to a heavy-ish Front Squat, and then…

A2. Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3 reps @ 30X1 (light)

B. Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings (55/35)

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Fitness-

A. Take 10 minutes to build to cycle through:

5×3 @ 31X1 – Front Squat

B. Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Push-ups
Minute 2 – 10 Knees to Chest
Minute 3 – 15 Kettlebell Swings

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Competition-

A. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 2 reps

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load

B. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 3 reps @ 2-4% heavier than last week
(this should be somewhere between 76-85% if you’re just joining)
Station 2 – 8 Burpees to Rings + 6 Toes-to-Rings + 4 Muscle-Ups

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BOOTCAMP RX CLASS:

A. Every minute, on the minute, for 24 minutes:
Minute 1 – :30 DUs (AMRAP)
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings

Scoring = TOTAL DUs accumulated – 10 DUs for EACH toes to bar or KB swing rep not completed in their :60 allotment

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