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Friday November 20, 2015 CrossFit Stapleton- Denver, CO

1ST ANNUAL- CFS FOOD DRIVE WOD OFF

food-drive_565x4002

 

Canned: 

Proteins (packed in water)

Vegetables (low sodium)

Fruits (packing in 100% juice or water)

Beans (black/garbanzo/etc.)

 

Non Canned Items:

Peanut Butter

Cereal/Oatmeal (low sugar/high fiber)

 

Others:
Toiletries (shampoo/soap/etc)
Laundry Detergent
Toilet/Facial Tissue
Diapers (infant and adult)
Household cleaners
CUTOFF: 11/26/15
 
SCORE: TOTAL POUNDS
Details:
As a gym, we are going to come together (in good clean competition of course!) to gather premium/hard to come by food pantry items for the MCAULIFFE MIDDLE SCHOOL food pantry.
This is a 14 day competition.
There will be TWO competitions happening at once:
Total poundage contest between AMs (5/6/9:30am) & PMs (Noon/5/6pm) & Bootcampers
&
Total poundage as a gym

Scoring will follow the following structure (team WOD):

  • At the end of the 14 days (Thanksgiving Day) CFS Coaches will add up each team’s TOTAL collections in pounds!
  • The WINNING team will get to come together and WRITE (with the help of a coach) a brutal WOD for the two losing teams… Let’s hope Bootcamp doesn’t win!!! Us CrossFitters will be in some trouble if we have to do a bootcamp WOD!
  • This WOD will be completed by the two losing teams/classes the following Monday (11/16/15) in the regular scheduled classes.

For the overall gym WOD, There are three tiers!

  • Bronze: If we as a gym collect over 100# of food, CFS will provide coffee for the entire class after our Thanksgiving Day WOD. (Bronze Level)
  • Silver: If we as a gym collect over 200# of food, CFS will provide coffee AND and light breakfast (bagels/donuts/etc) for the entire class after our Thanksgiving WOD. (Silver Level)
  • Gold: If we as a gym collect over 300# of food, CFS will do all of the above, as well as $0.50/#  of the amount of food collected and donate that amount to the food pantry.

ALL PROCEEDS WILL BE DONATED TO THE MCAULIFFE MIDDLE SCHOOL FOOD PANTRY!!

 So, please, grab a few extra items when you are at the grocery store and help us feed some families in need in our community!  
Thanks in advance for your generosity!  

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B. In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)

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Fitness-

A. Five sets of:
Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg @ 2011
Rest 45 seconds
Wall Climbs x 2-4 reps
Rest 45 seconds

B. In teams of two- 8min AMRAP:
Row 1000 meters
10 Dumbbell Thrusters

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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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BUMPER’S CLUB HOMEWORK:

WAVE 3/DAY 3- Dynamic Effort (Wednesday)

Snatch pull + hang power snatch + power snatch x 4 sets @ 50% of 1RM snatch

Snatch pull + hang power snatch + power snatch x 4 sets @ 60% of 1RM snatch

Snatch pull + hang power snatch + power snatch x 4 sets @ 70% of 1RM snatch

*The three movements are perform consecutively without letting go of the bar.

Every :30 seconds on the :30 second:

7 LINKED C2B pull-ups

*Continue until can not keep up with clock or pull-ups get broken up. Do not exceed 6 minutes.

Weighted candlestick x 30 reps @ 8#(6#) medball

100 band pull-aparts

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