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Monday April 18, 2016 CrossFit Stapleton- Denver, CO

WOD #1 ANNOUNCEMENT!IMG_0478 (1)

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).

 

CROSSFIT CLASSES: 

Performance-

A. Take 15 minutes to build to today’s 1-RM Push Press

B. Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups (Sub = HEAVY L-Seated Press)
12 Kettlebell Swings (55/35)
30 Double-Unders (Sub = :45 attempts)

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Fitness-

A. Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
12 Kettlebell Swings
12 Box Jump-Overs

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BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 20 minutes of:
12 L-Seated Dumbbell Presses
12 Kettlebell Swings
12 Box Jumps

B. For Time:

     500m Row

     50 DUs (Sub = :60 trial)

     400m Row

     40 DUs ( :45 trial)

     300m Row

     30 DUs ( :30 trail)

     200m Row

     20 DUs ( : 20 trail)

     100m Row

     10 DUs (:15 trial)

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