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Monday November 16, 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. Take 15 minutes to build to today’s max height box jump! (Record Score in inches)

B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of:

3 Power Cleans (135/95 lbs)

6 Shoulder to Overhead (135/95 lbs)

9 Push-Ups

———————————————————————————————————————

Fitness-

A. Four sets of:

10 Box Jumps (high)

Rest 45 seconds

Strict Pull-Ups x 6-8 reps @ 2110

Rest 45 seconds

Kettlebell Swing x 15-20 reps

Rest 45 seconds

B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of:

Dumbbell Man-Makers x 5 reps

(push-up, row left, row right, power clean, push press)

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD 1:

Partner Rowling – 6 frames

*Partner up – goal is to get it to land on 100M on rower – each partner goes 6 times – want lowest score possible

*Score is the number of meters away from 100 you are

*You are working against your partner

*In between each set (once both people go once) – 5 burpees

*Keep running tally of your score – your final score will be recorded on board!

WOD 2: Roll the Dice – CORE – 6 minutes on clock… nothing to record on this one, just do as class)

First dice:

1 =  abmat situps

2 =  bicycle kicks

3 =  hollow rocks

4 =  med ball throws with partner

5 =  plank knees to elbows

6 =  Flutter Kicks

Second dice:

1, 2 = 10 reps

3, 4 = 15 reps

5, 6 = 20 reps

Wod explanation and prep – 5 minutes

WOD 3: Jackie – Bootcamp Style!

15 minute cutoff, for time:

1000M Row

50 DB Thrusters (30/20)

30 Pullups or Ring Rows

1000M Run

 

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