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Wednesday January 7, 2014 CrossFit Stapleton- Denver, CO

HELP CFS ATHLETES!!!

Clothing Needed…

CorbettK CorbettKK

Many of you may know that I have the best job on the planet, I teach students with special needs at Aurora Central High School.  I have 21 students with various disabilities, some of the more sever students often have difficulties with personal hygiene.  We are in need of spare clothing for these students.  My students range from sizes adult small to XXL.  The items that we are in most need of are sweatpants, swim suits, and belts; we will gladly accept any and all used clothing that you might have.  I will have a donation box at the gym that will be labeled “K’s Students”, please drop items inside and I will pick them up a couple times a week.  Thank you for all of your support and help! 

Corbett Kesler

CROSSFIT CLASSES:

A. Take 12-15 minutes to build to today’s 3RM Deadlift

 

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

ODD:    7 Deadlifts –you chose the weight (55-60% 1RM)

EVEN: 50 Double unders

BOOTCAMP RX CLASS:

Partner WOD – Fun with Burpees!

In teams of two, alternating rounds, AMRAP 5:
8 Kettlebell Swings (55/35)
4 Burpees

Rest 2 minutes

In teams of two, alternating every 5 reps, AMRAP 5:
Burpee Pullups (sub 5 burpees/ 5 ring rows)

Rest 2 minutes

In teams of two, alternating rounds, AMRAP 5:
6 Wall Balls (20/14)
6 Burpees


*Coach – MZ: Sprint/Yellow-Red on each, with quick recovery when resting
Record rounds and reps for each

Rest 3 minutes, then…

For time:
2000m Partner Row (alternating every 500)

MZ: Pace/ Yellow

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