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Monday April 25, 2016 CrossFit Stapleton- Denver, CO

Rowpen WOD #2 ANNOUNCEMENT!!

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10 Minutes for Calories:

P1:  5:00 Row for total calories
P2:  5:00 Row for total calories
– Each partner sets the rower for “single time” – 5:00, and row until completion. At the end of the row, record total calories.   Team score is total combined calories for both rowers during a single attempt.  Most calories in a single team attempt wins. 
This WOD may be performed by each partner separately.  

CROSSFIT CLASSES: 

Performance-

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

Goal is to use the same or more weight than was used on April 4, 2016.

B. For time:
Row 500 Meters

When the clock reaches 4 minutes…

For time:
30 Dumbbell Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

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Fitness-

A. Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – Banded Good Mornings x 12 reps @ 20X1
Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1
Minute 3 – Kettlebell Swings x 12-15 reps
Minute 4 – Prone Plank Hold x 45 seconds

B1. For time:
Row 500 Meters

When the clock reaches 4 minutes…

B2. For time:
30 Dumbbell Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

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BOOTCAMP RX CLASS:

A. 4x400m Time Trials:

  • Recored each time
  • Start a new sprint every 4 minutes

B. WOD – Squatting Annie:
50, 40, 30, 20, 10 for Time-
DUs (sub for this will be mountain climbers)
Abmat situps (anchored)
Air Squats

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