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Monday May 9, 2016 CrossFit Stapeton- Denver, CO

Row-pen WOD #4 ANNOUNCEMENT

Rowling!!!

rowing

 
Each partner will complete 10 rounds of Rowling (20 ROUNDS TOTAL!)
Each rower attempts to row exactly 100m 10 times.  At the end of each row, record the meters shown on the rower. One point for each meter above 100 or below 100 (i.e., 102 meters = 2 points, 98 meters = 2 points).   Repeat 10 ten times.  Team score is the combined score for both athletes for ten rounds each.

Lowest score wins.

– Rest a MAX of :60 between each row!!!

CROSSFIT CLASSES: 

Performance – 

A. 5 Sets of:

2 Position Halting Clean Grip Deadlifts x3 Reps

(pause for :02 at 2″ below the knee and mid-thigh)

– Rest 2 miutes

B. Every :90 for 15 minutes:

5 Hang Power Cleans (70-80%)

15 HR Push-ups

C. Two Sets: 

10x Supine RRs @2111

– Rest :60

:60 Hollow hold or Rock

– Rest :60

 

Fitness – 

A. Three Sets of: 

8x Romanian Deallifts @3011

– Rest :60

12x SL-Hip Bridges @2011

– Rest :60

10x SA-DB Rows @ 2111

– Rest :60

B. Every :90 for 15 Minutes: 

12 Russian KB Swings

12 HR Push-ups

C. Two Sets: 

10x Supine RRs @2111

– Rest :60

:60 Hollow hold or Rock

– Rest :60

 

BOOTCAMP RX CLASS: 

A. Every :90 for 15 minutes: 

10 Push-Ups

10 KB Swings

10 DUs

B. Partner WOD- 3 RFT: 

P1 – 100 DUs (or 50n Mtn Clinbers)

P2 – AMRAP Hanging knee raises

  • Each cycle through three rounds
  • Score = time – total reps accumulated!
  • Reps = seconds!
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