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Monday May 8, 2017 CrossFit Stapleton – Denver, CO

Week #2 – May Shred Challenge!

 One week down… 3 to go!

We can do it!

#staystrong #ifitwaseasyeveryonewoulddoit

This week our ‘Bonus Challenge’ is ‘SUGAR – and the Removal of it’

Thats right – &H$T just got real…

The Challenge – 

Completely remove added Sugars and Artificial Sweeteners from your diet (Mon-Fri)

If you make it sugar free Monday-Friday this week you will receive 1 BONUS point… If you comply M-F weeks #3 & 4 you can receive a point for each of those weeks as well.

These (OFF LIMIT) ‘sugars’ include:

White, brown, turbinado, coconut sugar and nectar, evaporated cane juice, honey, agave, maple syrup, molasses, aspartame, sucralose, NutraSweet, and sugar alcohols. AND just to make it SUPER difficult we are also including ‘STEVIA’ in the ‘non-compliance’ category. 


Fruit, other foods naturally containing sugar (veggies, etc), AND all Hammer/SFH Products (so – you can still have your POST WOD shakes) !

Click on the link below to review the May Challenge ‘RULE’ book (if you need some reminders…) 

May Shred Challenge Rules (PDF)


ROWPEN WOD 17.2 IS….. 16.2! #REPEAT


Each athlete will set the rower for “Single Time” “5:00,” and row until completion, and note the total calories rowed at the completion of5:00.

One attempt per athlete.
The score for 17.2 is the total combined calories rowed by both athletes within the designated time.

Athletes may row on their own, without their partner.  




A. Four sets of:
Clean x
(rest 10 seconds between each single)
Rest 2-3 minutes

B. Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
– Rest 3 minutes b/w sets

  • Record EACH set time

C. May Challenge Core WOD!!

– Coaches Choice



A. Five sets of:
Hang Clean x2 + Front Squat x3
– Rest 2-3 minutes

    – Minimal loading each set

B. Three sets for times of:
250 Meter Row
15-20 Wall Ball Shots (unbroken)
15-20 Kettlebell Swings (unbroken)
– Rest 3 minutes b/w sets

  • Record EACH set time

C. May Challenge Core WOD!!

– Coaches Choice



A. Five sets for times of:
300 Meter Run
30 Wall Ball Shots (20/14 lbs)
30 Russian Kettlebell Swings
– Rest 3 minutes b/w sets

  • Record EACH set time

B. May Challenge Core WOD!!

– Coaches Choice



2017 Row-Pen Rules:

1)                   Each team will consist of one female and one male athlete.  (No substitutions will be allowed, except in the event of an injury, and with Tayler’s approval).

2)                   Workouts will be announced on the blog on Sunday evening, and must be completed and scores entered no later than 5:00 p.m. the following Sunday.  (Also – Check out the Crossfit Stapleton Instagram for hints!  @cfsdenver)

3)                   Each workout may be performed only once by each team.  (No repeat workouts)

4)                   Except for 17.1, each athlete may perform the workout on their own, without their partner.

5)                   Athletes may set the rower damper on any setting, and adjust footpegs as they see fit, and may change the settings at any point during a workout.

6)                   Athletes are responsible for adjusting their own rower while rowing, but can get assistance setting up the rower during rest periods.  (i.e., your may not get someone to tighten your foot straps or adjust the damper while you are rowing).

7)                   After completing a workout, each team is responsible for entering an accurate score on the whiteboard no later than 5:00 p.m. on the Sunday after each workout is announced, at which point all scores are FINAL, so make sure you are accurate!   We are on the honor system!

8)                   If an athlete or team completes a workout offsite and cannot enter the score in person, the score must be submitted to Tayler by e-mail no later than 4:00 p.m., on the Sunday after the workout is announced.

9)                   Teams entering an incorrect score that results in the team finishing in a better position than it should have, will be demoted to last place for that workout, regardless of actual score.  Teams that enter an incorrect score that results in the team finishing in a worse position than it should will be awarded the points based on the score entered.

10)               Teams will be awarded points based on their finish in each event.  (1st place = 1 point; 2nd Place = 2 points, etc.)   In the event of a tie, If there is a tie, teams will be awarded equal points determined by their finishing spots).  For example if two teams tie for third place there is no 4th place team.  The points for 3rd place and 4th place will be combined and divided between the teams (i.e., each team will get 3.5 points), the next team will get 5 points, for finishing in 5th place).

11)               Prizes will be awarded to the first place team, and the “Most Mediocre Team” (i.e,  the team that finishes closest to the middle of the pack).  Ties will be settled in a sudden-death ROW-OFF workout to be determined.

12)               The team with the fewest points after all teams have completed all workouts is the 2017 Row-Pen Champion!

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