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Thursday April 28, 2016 CrossFit Stapleton- Denver, CO

Rowpen WOD #2!!

10 Minutes for Calories:

P1:  5:00 Row for total calories
P2:  5:00 Row for total calories
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  – 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. 

Be sure to get your scores in by MONDAY (5/2) at 5PM.

This WOD may be performed by each partner separately.  
CROSSFIT CLASSES: 

Performance/Fitness-

A. Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders
(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings (55/35)

  • Goal = maintain consistent ‘finish’ time each minute!

B. Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed

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BOOTCAMP RX CLASS:

WOD: Triple Threat!
AMRAP 8 Minutes:
10 KB Swings (55/35)
20 Jumping Lunges
30 Abmat Situps

Rest 2 Minutes

AMRAP 8 Minutes:
20 Vups
20 Goblet Squats (55/35)
20 DB Push Press (30/20)

Rest 2 Minutes

AMRAP 8 Minutes:

10 KB Sumo Deadlift High Pulls (55/35)

10 Situp and Presses (30/20)

10 Ball Slams (30/20)

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