Just keep climbing! MetCon 3 RFT 44’ HS Walk* 4 Rope Climb (15’) *HS Walk mod = backward bear walk (44’) *HSW = 1:30, RC = 1:30 Optional BuyOut “Midline”
CrossFit-190212
Workout of the Day
CrossFit-190211
step-up to your goals! Strength/MetCon AMRAP 12 20 Total DB Stepups on 20” (ModWt) 10 DB S2OH (ModWt) 5 RMU Optional BuyOut “Overhead Shenanigans”
CrossFit-190208
Cardi….Oh!! Cardio 3 RFT 500m Row .7mi Bike 15 Hollow Rocks *R = 2:30, B = 2:30, HR = 1min Optional BuyOut “Gripped”
CrossFit-190207
Before Isabel and Grace, there was Gwen. Strength “Gwen” 15-12-9 C&J For Load *Sets must be unbroken *Performed E4MOM *Any C&J *Score = weight at each rep range Optional BuyOut “Push & Pull”
CrossFit-190206
Stay snatchy my friends! MetCon AMRAP 8 10 PSn (95/65) 10 Burpees 2min Rest AMRAP 4 5 PSn (95/65) 5 Burpees *2 separate scores Optional BuyOut “ScapJacked v2”
CrossFit-190205
Spend sometime everyday upside down! Strength/MetCon 6 RFT 5 HSqCl (135/95) 6 HSPU 7 C2B HSqCl = 30sec, HSPU = 30sec, C2B = 30sec *Retest from 11/2/18 Optional Buy Out “Midline Fun”
CrossFit-190204
Every rep counts! Cardio For Time RSw (24/16)* 50 DU (After Each) *10, 20, 30, 40, 50 DU = 45sec, Sw = 30sec, 45sec, 1min, 1:30, 1:30 *9min cap *1:1 DU:SU ratio Optional Buy Out “Hollow Row”
CrossFit-190202
Teamwork….It gets stuff done! Cardio 250 Cal Row* ME Hold FrRack (135/95) 10 BoxJ Over (30/24) *Can only row IF someone is holding bar or box jumping *After completing hold and box jump, must switch who rows *250 (mm),… Read more »
CrossFit-190201
Everyone loves a snappy snatch! WL EMOMx10 1 PSn+1 HPSn *Score=Weight *Can ascend in weight as needed *Can not drop the bar before HPSn
CrossFit-190131
MetCon 10-9-8 to 1 DB HSQCl (50/35) DB Floor Press (50/35) *10min Cap Optional Buy Out “Row ‘em & Rack ‘em”
Today's WOD
CrossFit-190223
Rowing with friends is better than not rowing with friends.
Cardio
5k Partner Row*
*Can choose to row 250m or 500m at a time
*Post Open WOD 19.1
*Every rope climb completed = -10sec from time
Optional BuyOut
“The Finisher”
Posted in Workout of the Day
Tagged #concept2rower, #post19.1, #postopen, #recoverykindof, #saturdays, #workoutoftheday, c2, crossfit, ihcf, ironhero, partner, row, wod
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