1k row

CrossFit WOD- 180627

Patty showing her gainz during the deadlifts last week.   “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pullups   Rope Climb Practice   “Happiness is a butterfly, which when pursued, is always beyond your grasp, but which, if you will… Read more »

CrossFit WOD- 180514

Rudy doing handstand pushups during the Blake Hero WOD last week.   For time: 1K Row 25 C2B Pull ups 50 HSPU** 25 C2B Pull ups 1K Row **Db Push press mod   “A friend is someone who understands your… Read more »

CrossFit WOD- 180228

Some times we spend a few minutes modeling (aka stretching), next to the rowers before class.   For Time 1K Row 25 C2B Pull-ups 50 HSPU * 25 C2B Pull-ups 1K Row *Db Push Press   “Good, better, best. Never… Read more »

CrossFit WOD- 180122

Leg gains waiting to be downloaded.   3RFT 1000m Row DL** 4 min Rest **RD1= 21 DL 155/110, RD2= 15 DL 205/145, RD3= 9 DL 255/175   “Nobody who ever gave his best regretted it.” – George Halas

CrossFit WOD- 171110

Brian and Michael getting some rowing in during a recent wod. Both of these guys bring quite the energy to any class they attend.   Conditioning (IGYG format) 1000m Row 750m Row 500m Row 250m Row *Score is total time… Read more »

CrossFit WOD – 170817

Chong showing how quick she can knock out those rope climbs.   MetCon AMRAP 10 1000m Row ME DUs *Score is DUs Then… 5 Rope Climbs “He who conquers others is strong; He who conquers himself is mighty.” – Lao… Read more »

CrossFit WOD – 170711

Rowing right through the week…   MetCon For Time 1000m Row 50 DU 25 Burpee Pull-ups *10min Cap **Rx+: Burpee C2B Pull-ups   “The best preparation for tomorrow is doing your best today.” – H. Jackson Brown Jr.  

CrossFit WOD – 170519

Be sure to stretch before a little I go, you go rowing today.   Skills Pick a skill and work on it   Cardio, IGYG 1000m Row 750m Row 500m Row 250m Row *Score is total Time *24min Cap Reminder… Read more »

CrossFit WOD – 170325

Lift big weights, move often, eat well, etc.  Big things coming!   Partner MetCon For Total Time & AMRAP 800m Row or 1000m Run Then 12min AMRAP of 100 Russian Swings (32/24) 50 Pushups Then 800m Row or 1000m Run… Read more »