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Monday October 19, 2015 CrossFit Stapleton- Denver, CO


There is a GREAT week of training ahead for you all… Please mark your calendars for Friday! 

We will be testing the benchmark WOD ‘Grace’!!

30 Clean & Jerks For Time (135#/95#)


This is an AWESOME benchmark… many of you have done this before, and MANY of you new people have not! Be sure to make it in Friday to test this WOD.

Will we get a new top 5 men/women on the leader board!?




A. Every 3 minutes, for 18 minutes (6 sets):
Clean x
(rest 10 seconds between each single)

B. Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (2pd/1.5pd)
Rest 3 minutes



A. Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes



WOD- EMOM for 10 Minutes:

10 Vups

Max Squats in remainder of minute

MyZone: Sprint/ Yellow-Red

Rest 3 minutes.. then…

2 Rounds for time:

5 Thrusters (40/30 – heavier than usual)

10 Weighted Lunges (40/30)

15 KB Swings (55/35)

20 Double Unders (sub 40 singles)

MyZone: Sprint/ Red

Rest 3 minutes… then…

2 Rounds, Rest to Full Recovery Between Rounds:

Row 250m

20 Pushups

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