rowing

CrossFit WOD – 190105

Ben maximizing his pull on the rower.   Strength/Skill 2 RFT 300m Row 21 DB Hang Squat Cleans (Heavy) 300m Row 18 DB Hang Squat Cleans (Heavy) 300m row 15 DB Hang Squat Cleans (Heavy) 300m Row 12 DB Hang… Read more »

CrossFit WOD – 181205

Sarah looking all angelic as she rows during the WOD.   For Time 1000m Row 3min Rest 750m Row 2min Rest 500m Row 1 min Rest 250m Row Total Time (including rests)   Optional Buy Out “Push & Pull”

CrossFit WOD- 181129

Welcome back to Jessica after your maternity break. Already crushing the WODS!   Cardio AMRAP11 21 Cal Row 15 Box Jump Overs (24/20) 9 C2B 30 Dubs   Optional Buy Out “Midline Giant”   *11 mins is a moderate range,… Read more »

CrossFit WOD- 181120

Not even to Thanksgiving but it looks like “Hawley”Day Bells are ringing 🙂 **Be sure to make your vote count on the Burn the Bird WOD, watch portal**   2RFT 10 Double Bell Swing 10 Double Bell Clean 10 Double… Read more »

CrossFit WOD- 181109

Chad always comes in ready to crush every workout.   Strength E2MOM x 10 Squat Snatch + Pause OHS (5 sec) *Ascending in weight *Focus is bottom position and getting comfy with that   Optional Buy Out “Hollow Row” 3… Read more »

CrossFit WOD – 181107

Megan digging in and doing the work.     AMRAP 12 15 Power Snatch (75/55) 250m Row *Retest from 5/8/18   Optional Buy Out “Gripped” Accumulate 3 mins hanging in a hollow position on the pull up bar.   *The… Read more »

CrossFit WOD- 181101

Long haired Chris keeping tabs on everything.   For Time 21-15-9 Calorie Row Box Jump (24/20) Push ups   Optional Buy Out “Abs Up” 1-3 Rounds Left Plank (45 sec) Right Plank (45 sec) 20 Superman Reverse Snow Angels  … Read more »