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Thursday November 12, 2015 CrossFit Stapleton- Denver, CO



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. 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)



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



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



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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