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Tuesday November 10, 2015 CrossFit Stapleton- Denver, CO

Turkey Day Week Schedule Changes!


It is already that time of year again!!! THE HOLIDAYS!!! YAY!

Thanksgiving is sneaking right up on us, and in celebration of the holiday were will have just a few schedule changes you will need to be aware of.

Wednesday the 25th (Day before Turkey Day)

Regular Classes ALL DAY –

Thursday the 26th (Turkey Day)

– 8am class ONLY! –

Come on in for an AWESOME team Turkey Themed WOD…

Friday the 27th

– 6am & 9:30am classes ONLY! –

Saturday the 28th

– Back to our regular scheduled classes (7&8am) –


Starting THS Thursday we will holding a 14 day FOOD DRIVE WOD…

Check the blog tomorrow for full details!

food drive… WOD????



A. Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

B. Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

D. Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar



AMRAP 12 Minutes:
10 Box Jumps (30/24)
15 DB Thrusters (30/20)
20 Bicycle Crunches
10 Ball Slams (30/20)
MyZone: Pace/ Yellow

For Time:
350m Run or Row
30 Squats
25 DB Push Press (30/20)
20 DUs (sub stick jumps)
15 Situp and Presses (30/20)
10 Burpees
MyZone: Sprint/ Red

*Rest to Recovery and go again



Max Effort

Front squat, 7×3 reps

Then, 5 minute back squat test @ 65% of 1RM back squat, NOT to exceed 195#(135#)

*Bar stays on back for full 5 minutes while you accumulate as many back squats as possible.

Stiff-legged deadlift, 3×10 reps @ 65% 1RM deadlift

400m sled drag (straps around shoulders or waist) @ 95#(65#)

Weighted, anchored ab-mat sit-ups x 50 reps @ 25#(15#)

Spend 8-10 minutes practicing handstand walking

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