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Wednesday March 4, 2015 CrossFit Stapleton- Denver, CO

Week #2 of the 2015 CF Open is now upon us

Week #1 of the open has come to an end!! Great work athletes… we are SO excited to see what 15.2 has in store for us TOMORROW NIGHT…

You can watch the WOD get released LIVE at games.crossfit.com.

OR Come on out to CFS tomorrow night at 6pm to WATCH IT LIVE on our big screens… Hope to see you there!

15.2

Watch Michele Letendre vs. Emily Bridgersimmediately following the Open Workout 15.2 live announcement at 5 p.m. PT March 5 at CrossFit Jääkarhu.

 

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 @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 83%

(athletes are allowed only one full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over)

B) Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

8 Front Squats (175/115 lbs)

12 Toes to Bar

Fitness

A. Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 10 reps

*Set 2 – 10 reps

*Set 3 – 8 reps

*Set 4 – 8 reps

*Set 5 – 6 reps

*Set 6 – 6 reps

Add weight every set.

B. Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

8 Front Squats or Goblet Squats

12 Toes to Bar

BOOTCAMP RX CLASS: 

WOD – Whole Lot of Tabata Fun!
Divide into Teams of 4 – each start on different exercise
Score is total team score
Tabata (8x)
:20 DUs
:10 Singles
1 minute rest/ transition
Tabata (8x)
:20 Air Squats
:10 hold in bottom

 

1 minute rest/ transition

 

Tabata (8x)

:20 Heavy  KB swings
:10 rest

 

1 minute transition

 

Tabata (8x)

:20 Row for Calories
:10 rest

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