NEWS
- The 2022 CrossFit Open starts next week!! What is it? Am I ready? How do I sign up? All questions can be answered HERE
WOD
“Defense”
With a Partner
150 Calorie Row
75 Chest to Bar Pull Ups
50 1-DB Step Overs, 20″
75 Pull Ups
150 Calorie Row
Weight: 50/35
With a Partner
125 Calorie Row
75 Pull Ups
50 1-DB Step Overs, 20″
75 Ring Row
125 Calorie Row
Weight: 35/20
With a Partner
100 Calorie Row
50 Banded Strict Pull Ups
50 1-DB Step Overs, 20″
50 Ring Rows
100 Calorie Row
Weight: 25/15
WOD GUIDANCE & GOALS
Another partner workout! Grab a friend and divide the calorie row however you’d like (we suggest :60 on/off) targeting sub 10 minutes for the row. For the chest to bar pull ups, trade off every 5-10 reps. Whatever scale you choose, make sure this set of pull ups is harder than the later set. The db step ups are with 1 db, and you’ll be stepping on top and over the box. Trade off every 10 reps. Back to pull ups (again these should feel easier than the first set), where you’ll chip away at sets of around 5-10 again, and then sprint out the last 150 calories on the row. Target sub 30 minutes.
Inspired by Alec Smith
Post Time to Comments.
HOME WOD
800 Meter Run
75 Leg Lifts
50 Lunges
75 Sit Ups
800 Meter Run
ENDURANCE
Rest
Berkmans 27:02 100 calories, Brett PU, RR 20#, Eric RR feet on bench, RR, 25#
Kathy/Marina/Chris 30:11
28:14 kpu,rr,25# w/Tyler
Adam and Tim 25:04. Mcx.
Rap & Bill – 24:22 MCx
W/JohnPS 31:26 150 cals/KPU/20#, 35#/RR, KPU/150 cals – John crushing the last 40 cals on the row
23:45
Neal – 25 c2b / 25 red band strict pu
Hori – 25 band pu / 45# step / 25 band
Great job Hori, you crushed the row.
26:34 w/Julia who smashed the row!
125 cals/50 strict pull ups/25#/50 kip pull up
Sam&CoachJames -20:11
James did strict pull-ups instead of C2B.. Rx+? My arms hurt watching it.
32:54 w/ Sharon D.
Lovin’ the noon Daybreak crew. Thanks for the motivation today ladies and gents.
31:53 w/ Trish!
Strict&rr/ banded ctb &kpu
35/20
Tatiana Liz and Ted. Around 32:00. Kind of MVx.