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Monday April 11, 2016 CrossFit Stapleton- Denver, CO

ARE YOU READY FOR THE ROW-PEN. 

4 weeks.

4 WODs.

2 person teams. 

1 boy.

1 girl.

1 rower.

1 winning team.

ENTER :

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The CFS ROW-PEN is a 4 week, in house, partner competition. Brought to you, by the beautiful mind of our very own, 5AM Athlete – Steve K.

This competition caters to athletes of ALL ability levels. We will test strength, endurance, speed, and skill over a four week period… on a rower. At the end of the 4 weeks we will crown one guy/girl team ‘winner’ of the 1st annual 2016 Row-pen. 

What is up for grabs?

ONE FREE MONTH (UNLIMITED MEMBERSHIP) AT CFS!!!

Pick your partner wisely. 

Sign-ups are LIVE and end on Sunday 4/17 at 9:30AM.

Please sign your team up on the whiteboard at the gym!!!

WOD #1 will be announced Monday 4/18.

Teams will have 7 days to complete the Weekly Assigned WOD and log scores on the whiteboard (on the CrossFit room whiteboard).

May the WODs be ever in your favor.

 

CROSSFIT CLASSES: 

Performance-

A. Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B. For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders

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Fitness-

A. Three sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 steps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 25 yards each arm
Rest 45 seconds

B. For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters

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BOOTCAMP RX CLASS:

A. 2 Rounds – For time:

Row 1000 Meters
60 Kettlebell Swings
30 Air Squats
Run 800 Meters

B. 8 Minutes for max rounds of:

5 Crunches with 5lb Plate

5 Side to Sides (2 count)

5 Sit-ups (unanchored)

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