NEWS

  • THU WOD Recording
  • SEMINAR:
    With the 2021 CrossFit Open just two weeks away, what better way to prepare then with a workout strategy seminar. For those of you wanting to maximize your performance during The Open workouts, this seminar is for you. You’ll learn how to play to your strengths, plan/time your reps, determine where/how to rest, and other mental tips and tricks to get the most out of your WOD.To get the most out of this session, do not workout earlier in the day, we will be working out during the seminar.
  • The CrossFit Games 2020 Open: Details HERE

WOD

“Beats to the Rhyme”

METCON

7 Rounds
In as Few Pulls as Possible
150/100 Meter Row
*do 1 Front Squat per Pull

Weight: Bodyweight

MASTERS

7 Rounds
In as Few Pulls as Possible
150/100 Meter Row
*do 1 Front Squat per Pull

Weight: 3/4 Bodyweight

MOVE

7 Rounds
In as Few Pulls as Possible
150/100 Meter Row
*do 1 Front Squat per Pull

Weight: 1/2 Bodyweight

WOD GUIDANCE & GOALS
The goal for this workout is to do as few pulls as possible resulting in fewer front squats. For every pull, drive out as hard as you can and let as many meters go by as possible. If it takes you 8 pulls to get 150/100. meters, you’ll do 8 front squats. If you can’t front squat your bodyweight, try doing 3/4 or 1/2. All rowers set to a 6 damper.

Post Pulls + Time to Comments.

HOME WOD

7 Rounds
200 Meter Sprint
*walk 100m between sets

ENDURANCE

6 x 400m, rest :90