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Thursday May 12, 2016 CrossFit Stapleton- Denver, CO

FINALY Row-pen WOD #4

Rowling!!!

rowing

 
Each partner will complete 10 rounds of Rowling (20 ROUNDS TOTAL!)
– SCORES DUE BY MONDAY (5/16) AT 5PM –
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. Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes

B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

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Fitness-

A. Every minute, on the minute, for 15 minutes:
Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110

B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

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BOOTCAMP RX CLASS:

A. AMRAP 25min -Teams of 2:

300m run (small loop)

15 Push-ups

10 OH Walking lunges (25/15#)

*P2- Can start their round after P2 returns from run

B. Team Tire Flip!

  • 1 small loop
  • Broken up as needed!
  • For time as a team!

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