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Wednesday October 17, 2018, CrossFit Stapleton – Denver, CO

16
Oct

Wednesday October 17, 2018, CrossFit Stapleton – Denver, CO

BEYOND THE WHITEBOARD – WOD LOGGINGS APPLICATION

PLEASE join CrossFit Stapleton on CrossFit BTWB!

The Member Code for CrossFit Stapleton is:

STAP584

You’ll need this Member Code when signing up for CrossFit Stapleton.

GET STARTED HERE

If you already have a CrossFit btwb account you can keep that account by switching gyms on the site. You’ll still need to know the Member Code for the gym when changing gyms (STAP584).

– Just follow these instructions to switch your gym: How do I join my affiliate gym?

ON THAT STRUGGLE BUS? Check out the BTWB help page HERE. 

 

 

CROSSFIT CLASSES: 

Performance- 

A. Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

 

B. Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups

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Fitness-

A. Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

 

B. Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. Three Sets:

KB Hang Clean Thruster x10

15/direction Rotational Ball Slams 

 

B. Three Sets: 

15 Tall Kneeling Banded Hip Thrusts 

6/side KB Overhead Reverse Lunge on 4-6” deficit 

45 Sec Weighted Plank 

 

C1 . For Time – 10-9-8-7-6-5-4-3-2-10:

Double KB Deadlift (70/55)

Toes to Bar

  • Rest 3

 

C2. For Time – 1-2-3-4-5-6-7-8-9-10:

Dips

Double KB Clean (55/35)

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