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Wednesday August 13, 2014 CrossFit Stapleton- Denver, CO

 

What should your ‘Dip Drive’ feel like?

The Dip-drive in the Push Press with Austin Begiebing

 

 

CROSSFIT CLASSES:

A. Push Press; 3, 2, 2, [1], [1], [1]

– Build to a 1RM

Partner WOD

4 Minutes at each station – For TOTAL Reps: 

Row for Calories (must switch every 15 cal)

Box Jump Overs (24/20)

Rope Climbs

KBS (55/35)

100m Sprints

*Only one person can be working at a time

 

BOOTCAMP RX CLASS: 

WOD – INTERVALS MIXED WITH CHIPPER!!
10, 50M Sprints RUN OR ROW — rest 30 sec in between each (on own clock)…

Then…

10 Wall Balls
20 Plank knee to elbow
30 Box Jumps
40 KB Push press
50 Jumping Lunges

With clock still running go immediately back into…

10, 50M Sprints RUN OR ROW — rest 30 sec in between each (on own clock)…

Then…

10 Jumping Lunges
20 KB Push Press
30 Box Jumps
40 Plank knee to elbow
50 Wall balls

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