Call Us: 315-489-7445 | Member Login

Wednesday April 26, 2017 CrossFit Stapleton- Denver, CO

 

4 WODS! 4 WEEKS! 4 WINNERS!! 

The 2017 Row-pen Starts THIS MONDAY 5/1/17

The Rowpen is an annual event here at CFS. This event is for CFS members only and will test your power, speed, stamina and skill on the Rowing machine, over a 4 week period. 

Every Monday (starting 5/1) one secret WOD will be announced. You and your partner have until that coming Sunday at 9:30AM to complete the WOD and log your score to the whiteboard at the gym. 

This is a points based competition (golf style – IE: lowest accumulated points wins). If your team takes 1st place in event #1 you will receive 1 point. If you then take 5th place in event #2 you will receive 5 more points, and so on. 

This competition is FOR FUN, but will without a doubt challenge you!  

Terry and Amy are our 2016 raining champs!!

IS there a team out there that can take these two down this year?

RULES: 

Register in teams of two (guy/girl) at the whiteboard by Monday 5/1 at 8PM

– Complete WODs (ONLY ONE ATTEMPT/WOD ALLOWED THIS YEAR) and record scores by Sunday at 9:30AM 

– 4 WODS. 4 WEEKS. 4 WINNERS. 

– Team with the lowest accumulated points after 4 weeks will win (one guy/one girl) and the team who finished ‘Most Mediocre’/Dead in the middle will also win! 

– WODs/Standards will be announced every Monday starting 5/1

Happy Wednesday!

 

CROSSFIT CLASSES:
Performance-
A. Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B. Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
———————————————————————————————————————
Fitness-
A. Jumping Pull-up Work:
*Set 1 – 5x w/ :02 Negative
*Set 2 – 5x w/ :03 Negative
*Sets 3-6 2x w/ :04 Negative
– OR accumulate 3×5 sets of RRs (elevating feet each set!)
B. Three rounds for time of:
400 Meter Run
15 Ring Rows
15 L-Seated Presses
———————————————————————————————————————
BOOTCAMP RX CLASS:
A. Pull-up Progression Work w/ RJJ!
– 15 minutes to work on your pull-ups
B. 5 Rounds for Time:
400m row
15 pull-ups
15 HSPUs (or L-seated presses)
———————————————————————————————————————

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text