row

CrossFit WOD – 171209

Gracie says “not it” for rowing. But she’s totally down for the “rest”  portion.   Teams of 3 3Rds each ME WB (20/14) @ 9’ 500m Row Rest *Score = # of WB   “Worry is most often a prideful way… Read more »

CrossFit WOD – 171127

A little rowing to start off the week.   Conditioning 5 RFT 250m Row 20 DB Step ups (total, 50/35)   “Well begun is half done.” – Greek Proverb

CrossFit WOD – 171030

Putting in consistent effort will yield the gainz.   Conditioning “Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups   “If you only ever give 90% in training then you will only ever give 90% when it matters.” – Michael Owen… Read more »

CrossFit WOD – 170901

Mitch rowing along…   **Note Saturday is our Hero WOD. We will be doing “White”. More info on tomorrow’s post. Or check out Athlete’s portal.   3RFT 500m Row 15 Floor Press (135/95) rest 3min *Score= Total time   “Happiness… Read more »

CrossFit WOD – 170828

What do you do when you don’t like a movement? You take the time to work on it. Chong has done that with rowing and it shows.   MetCon 7min AMRAP 60 cal Row* ME WB (20/14) *M= 60, W=42… Read more »

CrossFit WOD – 170606

Have you met my friend “Jackie”?   “Jackie” For Time 1000m Row 50 Thrusters (45/35) 30 Pull-ups *10min cap   “You may have to fight a battle more than once to win it.” Margaret Thatcher

CrossFit WOD – 170427

Either Jessica is doing wallballs or she is just super excited about getting to run. Just put your hands in the air like you just don’t care.   3RM Each leg BB Front Rack Reverse Lunge   12min AMRAP 250m/200m… Read more »

CrossFit WOD – 170426

No time to stand around, there’s plenty of rowing and lifting to be done. Here’s Brooke, knocking out some chest to bars.   Skills Pick a skill and drill.   3RFT 30/21 Cal Row 15 each Single Arm DB Thrusters… Read more »

CrossFit WOD – 170420

The only way to conquer a weakness is to work it to death. Our fearless leader, taking a moment to breathe before his next round of wallballs.   Skills Pick a skill and work it.   3RFT 250m Row 25 Russian… 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 »