Yoga with Annie tonight at 7:45 pm! Free for members, $5 for guests.
There is a donation box for the Children of Fallen Patriots Foundation in the gym near the whiteboard.
Skill
Practice drills for the Power Clean and warm up to your workout weight.
WOD
Level 1
AMRAP in 10 minutes of:
- DB Power Clean (30/20# per hand) x 8
- Box Dip x 12
- Slam Ball (20/15#) x 16
Level 2
AMRAP in 12 minutes of:
- Power Clean (155/115#) x 8
- Ring Dip x 12
- Slam Ball (30/20#) x 16
Cool-down
- Trainer’s choice of mobility work
Still quite sore from Tuesday!
4 rounds + 2PC at 135#, negative dips, and a 25# slamball.
5+8
5+2 rx
PC up to 105# (125 no in my sights)
WOD: 3rounds + i Ring Dip @95# Cleans, rx Ring Dips,,25# Slam Ball
5 Rounds 8Pc and 10 RD Rx
4 + 4 rx
5 + 3 Pc (145#)
3 + 29 (79#)
Zero energy today. Time for a rest day or two.
Still at Crossfit Stapleton
Squat
5-5-5-3-3-1-1 – PR at 310!
Push Press Wave Loading
5-3-1-5-3-1
135-155-175-155-185-195
WOD
4 Rounds
20 KB swings 53#
15 Barbell Thrusters
6:45
Better altitude acclimatized, but still burning!
4 rounds +20 (65#, box, 15#)
4 + 28 @75#, 1.5 rds orange band ring dips, rest red band
4+ 4 ring dips rx