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Wednesday January 18, 2017 CrossFit Stapleton- Denver, CO

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Join the Fun and Register!!

Join the Fun and Register with other gym members!! This is an amazing experience to complete the open WODs!!

Starting February 23rd, Open WODs will be every class on Fridays!! Whether you register or not, the open WODs will be available!  

Follow the link below to check out what the open is all about and to Register!!!!

https://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 24 minutes (4 sets each) of:

Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps

(goal is to establish a 3-RM by your fourth set)

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still

learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

B. Against a 4-minute running clock, complete as many rounds and reps as

possible of:

10 Pull-Ups

15 Box Jumps (24/20)

20 Push-Ups

– Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes

of work.

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Fitness

A. Every 2 minutes, for 24 minutes (4 sets each) of:

Station 1 – 5x Jumping Negative Pull-ups (:03 count)

Station 2 – :60 HS Hold (or plank hold)

Station 3 – L-Sit Progression x :30 seconds/side

(accumulate the time if you’re unable to maintain this position unbroken)

B. Against a 4-minute running clock, complete as many rounds and reps as

possible of:

10 Ring Rows

15 Box Jumps

15-20 Push-Ups

– Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes

of work.

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BOOTCAMP RX CLASS:

A. Against a 5-minute running clock – AMRAP:

5 Pull-ups

10 Ball Slams

15 Sit-ups

20 DUs

– Rest :60 between sets and complete a total of 4 sets!

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