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Tuesday October 4, 2016 CrossFit Stapleton- Denver, CO




We are looking for a few volunteers to help us judge, run, and organize our upcoming Pumpkin Games Event. 

Event will be from 8AM-2PM on Saturday 10/15

Please email if you are interested in helping out!!!

Available ‘positions’ include: 

– Judge 

– Equipment crew (setting up/tearing down for each WOD)

– Scoring/Athlete Check-in Table

– Random other ‘tasks’

Let Tay know in your email what position/positions you are interested in and what your time availability looks like for that day! We will provide you with coffee and breakfast on the day of the event.

Thank you in advanced for your help!!!

PS- We will be holding a ‘Pre-Comp’ meeting on Friday (10/14) at 6PM at the gym to discuss WOD standards, the flow for the day, and any other items necessary to ensuring the event goes awesome. All judges and helpers will be highly encouraged to attend this! 





A. Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

B. Five rounds for time of:
Run 400 Meters
10 Toes to Bar
20 Push-Ups



A. Four sets of:
Elevated ring rows x 5-8 reps @ 21X0
Rest 15-20 seconds
Ring rows x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit SL-Progression x :30/leg (accumulated)
Rest 2 minutes

B. Five rounds for time of:
Run 400 Meters
10 Knees to chest or sit-ups
20 Push-Ups (sub on the knees if necessary)



A. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 5 reps

– The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

B. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 8 reps @ 70-75% of today’s 5-RM
Station 2 – 50 Double-Unders + 12 Toes to Bar



A. Five rounds for time of:
Run 500 Meters
10 Toes to Bar
10 Pull-ups

B. Every 2 minutes on the 2 minutes for 6 minutes:

50 DUs (Sub = :60 AMRAP DU attempts) 

– Record time for each set


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