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Friday October 14, 2016 CrossFit Stapleton

Timeline for TOMORROW 10/15

Pumpkin Games

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WOD #1 – The Great JA-Karen

5 Rounds For Time (20 Minute Cap)

200m row

10 Thrusters (45#)

6 Pull-ups

30 Wall Balls (20#/14#)

Heat #1 – 8AM

  • The Pumpkin Wodders
  • Smashin Pumpkins
  • The Crunchy Leaves
  • Witch Slappers

Heat #2 – 8:25AM

  • Jacked O’ Lanterns
  • Champagne in the Membrane
  •  The 4 Squash-keteers 

Heat #3 – 8:50AM

  • Waffles!
  • Squash Snatch
  • The Quad Squad

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WOD #2 –  Fall Harvest Ladder

For Total Pounds

1 Male Max Snatch + 1 Female Max Snatch + 1 Male Max Clean + 1 Female Max Clean

Ladder Starts at 10AM SHARP! All teams must to ready to rock at 10AM

  • Team #1 (The Pumpkin Wodders) starts at 10AM and every other team will begin to fill in every two minutes, with a :15 rotation period, after that.
  • Team #2 will start the ladder at 10:02AM (plus the :15 transition) and team #3 will fill in 2 minutes and 15 seconds after team #2… and so on! Team #10 (The Quad Squad will begin their ladder at 10:22AM.
  • This means ALL team should be lined up by the check in table prior to 10AM ready to rock!! Warm-up before you get into line, and stay warmed up while in line (IE: Keep moving and bring a PVC pipe in line with you)
  • Teams will have 2 minutes for ALL FOUR athletes to attempt the four lifts and :15 to switch to the next station. Athletes MAY NOT touch the barbells during the :15 transition period.

ONE BIG HEAT – 10AM

The Pumpkin Wodders

Smashin Pumpkins

The Crunchy Leaves

Witch Slappers

Jacked O’ Lanterns

Champagne in the Membrane

 The 4 Squash-keteers 

Waffles!

Squash Snatch

The Quad Squad

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WOD #3 – Floater (Don’t Smash Your Pumpkin)

3 min AMRAP

150m Large Tire Flip as a team (75m down/back) AMRAP – Tire Box Jumps

Teams MUST complete this WOD any time between 8AM and Noon

  • Head to the ‘Floater Zone’ (table outside in the back of the gym by the tires) and get your name down on a sign-up sheet for a time slot!
  • First come first serve for time slots!
  • Slot time sign-up begins at 7:30AM SHARP
  • There will be slots available every 5 minutes from 8AM-Noon

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WOD #4 – THE SPICY PUMPKIN LATTE (SUPER SECRET)

ONLY the TOP THREE Teams after WODs 1-3 will complete this WOD.

WOD will be announce at 12:30PM

WOD Begins at 1PM Sharp

CROSSFIT CLASSES: 

Performance-

A. Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2- 3 minutes

B. Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

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Fitness-

A. Three sets of:
Floor Press x8 reps @ 20X0
Rest 15-20 seconds
Push-ups (SOLID) x10
Rest 2- 3 minutes

B. Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
LIGHT Wall Ball Shots x 15 reps
Ring Rows x Max Reps

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BOOTCAMP RX CLASS:

A. Every 5 Minutes on the 5 Minute Mark – For 25 Minutes:

400m Run

10 DB Push Presses

AMRAP DUs

Score = Total DUs

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