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Friday January 26, 2018, CrossFit Stapleton – Denver, CO

25
Jan

Friday January 26, 2018, CrossFit Stapleton – Denver, CO

ITS TIME TO REGISTER FOR THE OPEN!!!! 

THE 2018 CROSSFIT OPEN – Where grassroots meets greatness – Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach Regionals and fight for a chance to make it to the 2018 Reebok CrossFit Games in Madison, Wisconsin.

This five-week, five-workout ONLINE competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. … The season culminates in the 2018 Reebok CrossFit Games.

The FIRST stage of the CrossFit Games begins with the Open. Athletes of ALL levels are invited and encouraged to join in on a fun ! Last you CrossFit Stapleton had over FIFTY percent of our members register for the open and we had a BLAST. Lets shoot for that same percentage, or greater, this year! We will do the Open WOD as a gym EVERY Friday throughout the open – SO if you plan to WOD on Friday’s this winter. Sign up.

The Open begins February 22 and ends March 26th! 

WOD #1 (18.1) – Feb. 22-26

WOD #2 (18.2) – March 1-5

WOD #3 (18.3) – March 8-12

WOD #4 (18.4) – March 15-19

WOD #5 (18.5) – March 22-26

Are you ready for the challenge? 

Register HERE 

 

 

CROSSFIT CLASSES:

Performance-

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

Bench Press x 3 reps

{Suggested loads per set (by %): 70, 75, 80, 85, 90+}

Once you have found your 3-RM, then perform the following…

 

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

 

B. Five rounds for time of:

15/10 Calories of Assault Bike (or 200 Meter Run)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

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Fitness-

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

Bench/Floor Press x 5 reps (build to a moderate #)

 

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x 10 (lighter #)

 

B. Five rounds for time of:

10 Calories of Assault Bike (or 200 Meter Row)

20 Alternating Single-Arm Dumbbell Snatches

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

BOOTCAMP RX CLASS:

A. Five rounds for time of:

300m run

20 KB Swings

10 SA KB Presses (10/arm)

 

B. Coaches Choice – Core Cash-Out!

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