concept2 row

CrossFit Partner WOD – 181229

Having a good training partner helps so many things… And it makes you work harder!   MetCon AMRAP 20 21/15 Calorie Row 15 Pushups 9 Box Jump Overs (24/20)   Optional Buy Out “Bodybuilding”   The “I go you go”… Read more »

CrossFit WOD – 160913

Keep your hands up if you’ve cleared your calendar to make it to our Free Week, starting October 10th and ending on Saturday October 15th!   MetCon   14min AMRAP 60 Calorie Row 50 DB Power Cleans (30/20) 40 DB… Read more »

CrossFit WOD – 160420

A little bit of rain never hurt anybody.  And hey, grass is going to look greener out the other side, right?   Strength/Skill 5 x ME Handstand Pushups   *2min rest b/n rounds   MetCon For Time 50 Calorie Row… Read more »

CrossFit WOD – 160418

Throwback to a little bit of “Karen.”  This is not that but we’ve got wallballs, anyway!   MetCon 4 RFT 15 WB (20/14) 15 Cal Row   4min Rest   4 RFT 15 MB Cleans (20/14) 15 Pullups   *8min… Read more »

CrossFit WOD – 160326

We scheduled “Nicole.”  But then it rained…   MetCon “Nicole” 20min AMRAP 400m Run Max Reps Pullups   *If it’s raining, looks like it’ll be raining, we’ll modify accordingly…   Bummer, man!

CrossFit WOD – 160111

I spy, with my little eyes…   WL 15-20min to Find 1RM Power Clean   MetCon 2 RFT of:   21 Power Cleans (95/65) 15 Push Press (95/65) 9 Calorie Row   Heavy and fast!

1RM Front Squat – 160104

Let’s get to rowing and squatting!   This day was last done on October 19, 2015   Strength/Skill 15min to Find 1RM Front Squat   MetCon Tabata Row *Score is total calories