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Wednesday April 13, 2016 CrossFit Stapleton- Denver, CO

ARE YOU READY FOR THE ROW-PEN. 

4 weeks.

4 WODs.

2 person teams. 

1 boy.

1 girl.

1 rower.

1 winning team.

1 ‘most average’ winning team.

ENTER :

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The CFS ROW-PEN is a 4 week, in house, partner competition. Brought to you, by the beautiful mind of our very own, 5AM Athlete – Steve K.

This competition caters to athletes of ALL ability levels. We will test strength, endurance, speed, and skill over a four week period… on a rower. At the end of the 4 weeks we will crown one guy/girl team ‘winner’ of the 1st annual 2016 Row-pen. 

What is up for grabs?

ONE FREE MONTH (UNLIMITED MEMBERSHIP) AT CFS!!!

The ‘Most Average’ finishers will win a Free Tub of Protein!

Pick your partner wisely. 

Sign-ups are LIVE and end on Sunday 4/17 at 9:30AM.

Please sign your team up on the whiteboard at the gym!!!

WOD #1 will be announced Monday 4/18.

Teams will have 7 days to complete the Weekly Assigned WOD and log scores on the whiteboard (on the CrossFit room whiteboard).

May the WODs be ever in your favor.

 

CROSSFIT CLASSES: 

Performance-

A. Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets

B. For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (175/115 lbs)
30 Pull-Ups
Run 800 Meters

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Fitness-

A. Four sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
Turkish Get-Ups x 2 each arm
Rest 45 seconds
Hollow Hold or Rock x 60 seconds
Rest 45 seconds

B. For time:
Run 800 Meters
15 Strict Pull-Ups
40 Walking Lunges with Kettlebells (heavy)
15 Strict Pull-Ups
Run 800 Meters

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BOOTCAMP RX CLASS:

A. For time:
Run 800 Meters
15 Pull-Ups
40 Walking Lunges (20/leg)
15 Toes to bar
Run 800 Meters

    15 Toes to Bar

    40 Walking Lunges

    15 Pull-Ups

    Run 800 Meters

B. Burpee Off/Four Square (like a dance off… but with burpees):

  • Draw a four square board w/ tape
  • 4 lucky people start us off..
  • :30 Amrap burpees
  • Winners move clockwise
  • Loser (4th place) EXITS game
  • ‘winners’ circle get a break after 2 consecutive wins in the circle…

Play around 10 rounds!

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