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Friday April 22, 2016 CrossFit Stapleton- Denver, CO

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REMINDER – Row-pen Competitors: 

You have until Monday at 5AM to submit your scores to the whiteboard for WOD #1!! 

Enjoy… It is a fun one =) 

Row-pen WOD#1:  Team 2k Sprint

Set rower for interval:  500m/1 min rest
P1 Row 500m
1 min rest
P2 Row 500m
1 min rest
P1 Row 500m
1 min rest
P2 Row 500m
Score = total rowing time for both partners. (Rest time does not count toward score).
This WOD must be performed by both partners in one session.  Fastest time wins.


General rules:
1) All scores are to be entered on the honor system.
2) All adjustments during a row must be done by the rower. (E.g., ERG resistance, straps, foot positions).
3) Team scores are determined by the combined score of both athletes during the same attempt.  If one team member repeats a WOD, the partner must also repeat, and only scores during the same attempt count as a score.  Teams may not mix-and-match scores (i.e., Teams cannot combine P1 1st attempt with P2 2nd attempt).




A. Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (55/35 kg KBs in each hand)

Remember this one from March 30, 2016? Goal is to either go heavier today, or take two extra steps per set.

B. 3 Rounds for Time:

10 Strict Presses (95/65)

400m Run

20 Push-ups

200m Row

C. Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds



A. Every 2min for 10min (5 sets):

30 Walking Lunges (no weight) *PERFECT FORM*

B. 4 Rounds for Time:

400m Run

20 Knees to Chest 

50 Singles

20 Push-ups


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