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Thursday April 21, 2016 CrossFit Stapleton- Denver, CO

Looking for an incredibly different Zombie CrossFit themed competition? See below!


FRCF Zombie Apocalypse Challenge 2016

Sunday, June 5th, 2016

Front Range CrossFit

Register here: Registration Link

Price: $70

Are you prepared for the ZA? Then take The Challenge!

Are you ready for the zombies when they come?  This event will test your abilities.

Throw an axe?  Maybe.
Throw a spear?  Maybe.
Carry heavy stuff? Yup.
Ran fast?  Yup.
Shoot some undisclosed projectile weapon?  Probably.
Do some CrossFit?  Yup.

Have Fun?  ABSOLUTELY!!!!

This is a one day event that will take place on Sunday, June 5th.  There will be three or four scored events.  Some of it will be things that you have never done.  (Probably)  There are 80 athlete spots.

Registration is $70 plus an additional 5 cans of whatever food you wish to bring.  We will be using the cumulative canned goods for one of the events and then all canned goods will be donated to a Denver based charity.

This is going to be a riot.




A. Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch

– Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on March 28, 2016

B. Three sets for max calories/reps of:
60 seconds of DUs
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds



A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

B. Three rounds for time of:
Run 400 Meters
25 Kettlebell Swings
25 Push-Ups



A. Core WOD:

  • Coaches choice

B. Three sets for max calories/reps of:
60 seconds of DUs
Rest 60 seconds
60 seconds of Pull-Ups (kipping OK)
Rest 60 seconds
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds


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