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Wednesday April 1, 2015 CrossFit Stapleton- Denver, CO

SPRING BREAK SCHEDULE CHANGE REMINDER… FOR THIS WEEK!

This is not an April Fools joke!

Tuesday and Thursday (3/31 & 4/2) – NO 5am or 6pm class

Friday (4/3) – NO 5:30pm class

Be sure to sign into ZenPlanner… Thanks!

break

ENJOY YOUR BREAK!

 

-PSA-

We will now be asking that you all perform 30 burpees for EVERY minute you are late to class… So 3 minutes = 90 burpees. This will get you nice and warmed up for class.

late

This IS an April Fools joke! Happy April Fools Day.

 

CROSSFIT CLASSES: 

Performance

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B. Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

———————————————————————————————————————-

Fitness-

A. Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
*Set 7 – 2 reps
*Set 8 – 2 reps

Build in load every set…but make each set challenging.

B. Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

 

BOOTCAMP RX CLASS:

WOD:
AMRAP 12 Minutes:
20 Ball Slams (30/20)
20 KB Swings (55/35)
20 Burpees
MyZone: Pace/ Yellow

Rest 3-4 minutes… then…  

For Time:
150m Run
10 Wallballs (20/14)
5 Renegade Rows per arm (30/20)
10 Pushups
15 Box Jumps (24/20)
MyZone: Sprint/ Red

*Rest to Recovery… then, go again!

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