Call Us: (720) 443-3962 | Login

Wednesday September 10, 2014 CrossFit Stapleton- Denver, CO


Wednesday September 10, 2014 CrossFit Stapleton- Denver, CO


– CrossFit HQ –

Kelly Starrett and Carl Paoli discuss the 2010 Games push-up


A) AMRAP 6 Minutes:
10 Pull Ups ( Sub= Ring Rows)
15 Push-ups (hand release)
20 Ball Slams (30/20)

Flight Simulator- 20 Minute time cap

Double Unders



1. You must complete each set consecutively before moving onto the next

Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.

Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.


‘Mini’ Flight Simulator 


‘Super Mini’ Flight Simulator 


‘I Don’t Have Any DUs’ Flight Simulator 

AMRAP 15min:

DUs (attempts) 

  • Use this as a technique session
  • Only way to learn is to practice
  • Tay/whoever is coaching will help you along! 
  • Don’t run from this class =)



WOD 1 – Pace:
As Many Rounds as Possible in 12 Minutes:
10 Box Jumps (30/24)
15 DB Thrusters (30/20)
20 Bicycle Crunches
10 Renegade Rows (30/20)

WOD 2 – Sprint:
For Time:
350m Row
30 Squats
25 DB Push Press (30/20)
20 Lateral Jumps of Parallette
15 Situp and Presses (30/20)
10 Burpees

Rest to Recovery and go again, everyone goes at least twice



Leave a Reply