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Wednesday March 11, 2015 CrossFit Stapleton- Denver, CO

15.3 will be announced tomorrow (Thursday) night!!

Come on out to CFS at 6pm to watch the LIVE announcement…

What is in store for us this week?!

15.3

Watch Julie Foucher vs. Lauren Brooks immediately following the Open Workout 15.3 live announcement at 5 p.m. PT March 12 at Crossfit Chicago onGames.CrossFit.com

Presented by Rx Smart Gear

 

 

CROSSFIT CLASSES: 

Performance

A. Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up

(any grip of your choice – supinated, mixed or pronated are all acceptable)

-When the clock hits 12 minutes…

Complete as many reps as possible in 3 minutes of:

Strict Pull-Ups (any grip)

Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.

 

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Ring Dips

Chest-to-Bar Pull-Ups

———————————————–

Fitness

A. Every minute, on the minute, for 15 minutes:

3 Strict Pull-Ups

3 Renegade Rows

(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

 

B. For times:

Row 1000 Meters

Rest 2 minutes

Row 500 Meters

 

BOOTCAMP RX CLASS: 

WOD – For Time:

800m Run

21-15-9

Wall Balls (20/14)
Burpees
Abmat Situps
400m Run

21-15-9

Goblet Squats (55/35)
Pushups
V-ups
800m Run
MyZone: Pace/ Yellow-Red

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