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Friday November 14, 2014 CrossFit Stapleton- Denver, CO

All WODs (Except for the top 5 Finale WOD!) have been announced for this Saturday’s STAPLETON CUP!

Please come out and support our athletes… First heat kicks off at 8:15am!

– Then stick around after awards (3-5pm) for our Stapleton Cup AFTER PARTY! Food and Drinks! –

The Stapleton Cup Logo1

WOD#1- 7 Minutes In Heaven 

7 Minute AMRAP:
7 Wall Balls (20/14#) 10’/9’ Target
7 Burpees to target (hands much touch pull-up bar each time)
7 Toes to Bar (sub= 14 ab mat situps *unanchored)
7 Ball Slams (30#/20#)

Score= Rounds + Reps

WOD#2- Pick Your Poison (2 separately scored events)

In 10 minutes (12 minutes for Women) complete:

2K row

then.. with remaining time:

AMRAP power cleans


You pick the weight (score = total load in pounds)

IE: 20 reps at 65# = 20×65 = 1300#
(Weight predetermined before WOD)

Score #1= Row time
Score #2= Total load moved in pounds (highest # wins)

Floater WOD- Tire Flip FUN

For total time: 

50m tire flip (large for men/small for women)*

50m sled pull (#135/#95)*

100m shuttle sprint (50m down 50m back)

*Scale load as needed

Score= Time

Here are the heat times for the day:

WOD #1- Heat Times

8:15AM Heat #1 (5 Women):
Natalie
Birgit
Jenn
Brittany M
Michelle

8:25AM Heat #2 (5 Women):
Allison
Amy
Stephanie
Caitlin
Liz

8:35AM Heat #3 (4 Women):
Kay
Brittney
Krissy
Kim

8:50AM MEN’s Heat #1 (4 men):
Jon
Steve
Greg
——–
Wes

9:00AM Heat #2 (5 men):
Bill
Dominick
Jason
Richard
Ryan F

9:10AM Heat #3 (5 men):
Corbett
Ryan S
Shane
Jeff
Mark

WOD #2- Heat Times

10:30-10:42AM Heat #1 (5 Women):
Natalie
Birgit
Jenn
Brittany M
Michelle

10:47-10:59AM Heat #2 (4 Women):
Allison
Amy
Stephanie
Caitlin
Liz

11:04-11:16AM Heat #3 (4 Women):
Kay
Brittney
Krissy
Kim

11:25AM MEN’s Heat #1 (4 men):
Jon
Steve
Greg
——–
Wes

11:40AM Heat #2 (5 men):
Bill
Dominick
Jason
Richard
Ryan F

11:55AM Heat #3 (5 men):
Corbett
Ryan S
Shane
Jeff
Mark

WOMEN’S (Top 5) Finale WOD: 1:40pm

MEN’S (Top 5) Finale WOD: 2:10pm

 

 

 

CROSSFIT CLASSES: 

A. Power Clean – work up to a heavy single for the day (with no misses!)

B. Max double unders in 60 seconds (RECORD) 

12 minute AMRAP
30 Double unders
3 Hang power cleans (above knee) – 185/125#

 

BOOTCAMP RX CLASS: 

WOD
For time:
150m Run
30 Jumping Lunges (sub walking lunges)
30 DUs (sub jumping jacks)
20 KB Swings (55/35)
20 Goblet Squats (30/20)
15 DB Push Press (30/20)
10 Pullups (sub jumping pullups)
5 Burpees

Rest to recovery & then go again
Rest 3 minutes, then…

AMRAP 6:
10 DB Thrusters (30/20)
10 Renegade Rows (30/20)
20 Abmat Situps

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