Row–pen WOD #2 ANNOUNCEMENT!!

10 Minutes for Calories:

P1: 5:00 Row for total calories

P2: 5:00 Row for total calories

– Each partner sets the rower for “single time” – 5:00, and row until completion. At the end of the row, record total calories. Team score is total combined calories for both rowers during a single attempt. Most calories in a single team attempt wins.

This WOD may be performed by each partner separately.

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean

Goal is to use the same or more weight than was used on April 4, 2016.

B. For time:
Row 500 Meters

When the clock reaches 4 minutes…

For time:
30 Dumbbell Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

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Fitness-

A. Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – Banded Good Mornings x 12 reps @ 20X1
Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1
Minute 3 – Kettlebell Swings x 12-15 reps
Minute 4 – Prone Plank Hold x 45 seconds

B1. For time:
Row 500 Meters

When the clock reaches 4 minutes…

B2. For time:
30 Dumbbell Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

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BOOTCAMP RX CLASS:

A. 4x400m Time Trials: