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Thursday November 12, 2015 CrossFit Stapleton- Denver, CO

1ST ANNUAL- CFS FOOD DRIVE WOD OFF

food-drive_565x4002

 
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. Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%

Rest 3-4 minutes between sets

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/12 lbs)

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Fitness-

A. Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings

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BOOTCAMP RX CLASS: 

30 Minute AMRAP

Buy In – 1000M Row then:

10 pushups
15 Goblet Squats (55/35)
20 Situps
25 DU’s
200M run

Every 5 minutes, 5 burpees!
MyZone: Pace/ Yellow

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BUMPERS CLUB: 

WAVE 2 DAY 2- Dynamic Effort

Mid-hang muscle clean, 7×2 reps @ 40% 1RM clean

Tall squat clean, 7×2 reps @ 50% 1RM clean

Clean shrug, 7×2 reps @ 80% 1RM clean

EMOM x 5 sets:

Perform 6 box jumps @ 30″(24″), with remaining time in same minute complete as many double kettlebell swings as possible @ 24kg(16kg)

Rest 1 minute

100 barbell good mornings @ 45#(33#)

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