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Monday November 9, 2015 CrossFit Stapleton- Denver, CO




3 weeks later… it is time for another test day!

You all did INCREDIBLE on Grace 3 weeks ago, lets see what you got this week!

On Friday all classes will be testing two benchmarks…

1 Rep Max Clean & Jerk 



50 – 40 – 30 – 20 – 10


Ab-mat Sit-ups

Get pumped.

We will see you Friday!




A) Three sets of:

Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

B) Three rounds for time of:

500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24 kg)

– With a partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.



WOD – 5 Rounds for Total Reps:
1 Minute Weighted Abmat situps
1 Minute KB Swings (55/35)
1 Minute Calorie Row
1 Minute Wall balls (20/14)
1 Minute Pullups/Ring Rows
1 Minute Rest

*Stagger athletes at stations
*WOD will take 30 minutes
*MyZone – Endurance – Should be in Yellow majority of time

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