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Tuesday September 6, 2016 CrossFit Stapleton- Denver, CO

T-SHIRTS ARE IN! 

Tank Oders!!

Please pick up your preordered shirt up at the gym. 

We have them organized by size, please see a coach to get your shirt. 

Enjoy!!!

 

 

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. Four sets of:
Elevated ring rows (or jumping pull-ups @31X1) x 4-6 reps @ 21X0
Rest 10-15 seconds
10x Banded lat pull-downs @ 21X0
– Rest 3 minutes

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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Competition-

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Freestanding Handstand Hold x 20-30 seconds (use assistance if needed)

Minute 2 – Roll to Candlestick x 10 reps

Minute 3 – PVC & KBs Overhead Stability Hold x 30-45 seconds

B. Every 5 minutes, for 20 minutes (4 sets):

Row 500 meters

100-Foot Heavy KB Farmers Walk

10 Burpees Over the rower

100-Foot Heavy KB Farmers Walk

10 Burpees Over the rower

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BOOTCAMP RX CLASS:

A. For Time:

1 mile run

20 burpees

800m run

10 burpees

B. 3 Rounds for time:

10 KB Swings

15 Wall balls

20 Sit-ups

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