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Monday November 16, 2015 CrossFit Stapleton- Denver, CO





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)


Toiletries (shampoo/soap/etc)
Laundry Detergent
Toilet/Facial Tissue
Diapers (infant and adult)
Household cleaners
CUTOFF: 11/26/15
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!  




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



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)



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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