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Tuesday September 29, 2015 CrossFit Stapleton- Denver, CO


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CONGRATS TO EMILIO!

4th place in the Vail Mountain Bike races this weekend… 

Way to crush it Emilio!!!

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Todd and Kim Ezrine’s Son, Tucker took 1ST PLACE for his age group as well this weekend!!!!!

TuckMan

Way to go Tuck!

Tucker’s natural athleticism can only be attributed to Kim and Todd’s dedication to their CrossFit training regimen…

#doyouevencrossfitbro?

 

CROSSFIT CLASSES: 

Performance-

A. Four sets of:

Weighted Pull-Ups x 3-4 reps @ 21X0

Rest 10-15 seconds

Unweighted Strict Pull-Ups x Max reps @ 21X0

Rest 3 minutes

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Renegade Rows (55/35 lbs)

20 Box Jumps (24″/20″)

Run 200 Meters

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Fitness-

A. Three sets of:

Strict Pull-Ups x 6-8 reps @ 21X1

Rest 45 seconds

Bottom’s Up Kettlebell Walk x 100′ each arm

Rest 45 seconds

Turkish Get-Up x 2 reps each arm

Rest 45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Renegade Rows

20 Box Jumps

Run 200 Meters

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BOOTCAMP RX CLASS: 

FOR TIME

Run 400

21-15-9

Toes 2 bar ( sub knees to elbow , ab mat sit ups)

Push up

KB Goblet Squats

Run 400

rest 5

WOD 2

7 minutes of burpees

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