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Wednesday September 30, 2015 CrossFit Stapleton- Denver, CO

COME OUT AND SUPPORT A GREAT CAUSE THIS WEEKEND! 

charity

We have two teams competing in the Do More Charity Challenge this both Saturday & Sunday…

This is a MASSIVE charity event comprised of many many athlete all competing on behalf of their chosen charity.

Team Red (Rich, Corbett, Terry, Jenn H, Kay, Anne) are competing on behalf of Camp Comfort 

Team Black (Todd, Steve, Owen, Tay, Kim, Jenn J) are competing on behalf of The Tuberous Sclerosis Alliance

Please come on out and support!!!! 

CROSSFIT CLASSES: 

Performance-

A. Four sets of:

Push Press x 2-4 reps

Rest 60 seconds

Plank from Rings x 60-90 seconds

Rest 60 seconds

B. Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings (32/24 kg)

Max Reps of Thrusters (75/55 lbs)

Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

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Fitness-

A. Four sets of:

Dumbbell or Barbell Push Press x 6-8 reps

Rest 45 seconds

Single Leg Hip Bridge x 6-8 reps each leg @ 3011

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0

Rest 45 seconds

B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings

Max Reps of Barbell or Dumbbell Thrusters

Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

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BOOTCAMP RX CLASS: 

WOD 5-6 sets.. rest 2 min B/T each set

:30 seconds burpees

:30 sec KB swings 55/35

:30 Sec Stick Jumps

:30 sec Clean and Jerk 55/35 KB (alternate after 15 sec to other arm)

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