Saturday WOD + Crash B Prep – CFS

Jan 7th, 2017

Category: CrossFit

Saturday WOD + Crash B Prep – CFS

Early Morning Rowing

Early Morning Rowing

Today at 9am we will be holding a rowing efficiency tutorial and some tips on pacing training for the CRASH B’s.  The tutorial will be less than 30 minutes and then the group is encouraged to complete one of the rowing prep Wods for the week.  It would be super awesome if you could make it, especially if you are signed up for the CRASH B’s!

WOD
4 Rounds
500m row
15 Front Squats (135,95)
50 Double Unders
15 Pull-ups
Rest 1 Exactly Minute

Level 2- (115,75), 25 double unders
Level 1- (95,45), 10 Reps, 100 singles
ADV – (165,115)

Lay it all out

Lay it all out

C.R.A.S.H.-B. Prep Week 2
*If you haven’t gotten your 2K Row time yet that is priority number 1

Wod 1 (Total Time 41:00)
2×10 min+2×2 Minute
3:00 @ easy pace to warm up
10:00 (Keep pacing 10-15 seconds slower than your current 500m split pace for a 2K)
5:00 Rest
10:00 (Keep pacing within 10-15 seconds slower than your 500m split pace for a 2K)
5:00 Rest
2:00 Sprint (10 seconds faster than your 500m split pace for a 2k
1:00 Rest
2:00 Sprint (faster than interval 1)
3:00 @ easy pace to recover

Wod 2 (Total Time 32:00)
30:60 x 10
6:00 Row @ easy to moderate pace. Increase speed to go into the first working interval
Then
10 Rounds
:30 All Out Sprint (well under 2K pace)
1:00 Recover
Then
6:00 @ easy pace to recover

DISCUSSION 3 Comments

  1. Daniela Bitto 01/07/2017 at 9:01 pm

    24:38 ADV

  2. SEAN FLANNERY 01/07/2017 at 6:33 pm

    WOD: 24:17 Adv

  3. KB 01/07/2017 at 6:28 pm

    4 rnds of bike, ring push ups, dubs