WOD of the Week

Mar 24th, 2015

Category: CrossFit

WOD of the Week

Brendan - Locked Out

Brendan – Locked Out

Save the Date: Bring a Friend Day Saturday April 25th
Do you have a friend, significant other, or family member that keeps hearing you blab about CrossFit all the time? Now is your chance to show them what it is all about! Bring them to our next Bring a Friend Day workout on Saturday, April 25th. You’ll partner with your buddy for a the workout and work with them, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just show up a few minutes early to fill out a waiver.
What: Bring a Friend Day
When: Saturday, April 25th at 9:30 and 10:30am
Who: You and your buddy!

Time Trial
1000m Row

Partner WOD
20 Minute AMRAP
5 Thrusters (115,75)
10 Box Jump Overs
15/12 calorie Row

Level 2 – (95,65), 12/10 calorie row
Level 1 – (75,35), 7 box jumps 10/8 calorie row

*One partner works at a time Each round should take you ~2 minutes. If it takes you longer scale the reps/cals/weight

Conditioning Class: WOD
6 Rounds
300m Row
20 Calories on Airdyne
Rest 1 minute

Conditioning Class: Core
1:00 Forearm Plank
Rest 30 seconds
1:00 Right Side Plank
Rest 30 seconds
1:00 Left Side Plank
Rest 30 seconds
1:00 Forearm Plank

DISCUSSION 15 Comments

  1. jason barrow 03/25/2015 at 1:16 am

    1000m: 3:33.5
    WOD: 9+5 Rx w/ Greg
    Going to be up all night thinking about the end to our showdown vs Joel/Trev.

  2. Andrea Cooke 03/25/2015 at 12:53 am

    15+7 with Dave. Killer.

  3. Joel 03/25/2015 at 12:37 am

    4:04 on the 1K row
    9+20 RX w/ Trevor (subbed 8 burpees for the 10 box jump overs due to lingering ankle issue)
    First time doing thrusters at 115# – pretty pumped about that

  4. Trevor Crean 03/25/2015 at 12:30 am

    3:36 on the row
    9+20 Rx w/ Joel
    I love partner workouts!

  5. JBo 03/24/2015 at 11:13 pm

    1000m row: 3:46.4 (PR by 7.5 seconds…pretty happy about that)
    WOD: 11+12 L2 w/ Jule

  6. lizowiz 03/24/2015 at 11:07 pm

    Row: 3:49
    Wod: 12+20 w Angela @ 65#

  7. Sanchez 03/24/2015 at 8:06 pm

    1K Row: 3:41
    WOD: 10+4 Step-ups and over

  8. Cash Lady 03/24/2015 at 3:48 pm

    Row: 4:21
    WOD: 11+1 with Stacey

  9. Eddy 03/24/2015 at 2:03 pm

    Row: 3:22.7
    WOD: 13+15 Rx w/Giff

  10. Frawls 03/24/2015 at 1:38 pm

    Row: 3:32
    WOD: 10+15 with Justin Q.

  11. Michael Byrnes 03/24/2015 at 1:31 pm

    1K: 3:12
    WOD: 11+19 with Nick

  12. Petra 03/24/2015 at 1:20 pm

    Row 3:59
    WOD: 10+21 rx w/ Kara

  13. Crowley 03/24/2015 at 1:10 pm

    row: 3:20
    wod: 12+27 rx w/ Dan

  14. Brian M. Maser 03/24/2015 at 12:44 pm

    1k: 3:05.2 (PR)
    WOD: 12+5 Rx w/ Tina Mo

  15. Mattie Dubbs 03/24/2015 at 12:43 am

    $5 this is 15.4 except solo…