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Tuesday September 27, 2016 CrossFit Stapleton- Denver, CO

HAPPY HOUR!

meet_me_at_the_bar

Lets celebrate Fall and get together for a few drinks. 

When? THIS Friday (9/30/16) at 7PM 

Where? Station 26 Brewing Co.

#bethere #orbesquare #yayhappyhour #itsPSLseason

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 18 minutes (6 sets), of 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
20 Pull-Ups
Run 300 Meters

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Fitness-

A. Every 3 minutes, for 18 minutes (6 sets):
3x Push Presses

  • Build to moderate strung x3 (move VERY well)
  • Focus on QUICK ‘Dip/Drive/Press’

B. Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters

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Competition-

A. Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

*Compare results to July 26th

B. For Max Reps:
3 Minutes of Double-Unders

*Compare results to July 26th

C. For max calories:
10 Minutes of Assault Bike

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BOOTCAMP RX CLASS:

A. Five rounds for time of:
10 Handstand Push-Ups
10 Pull-Ups
Run 400 Meters

B. Coaches Choice – Core WOD!

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