Sunday, January 21st

20
Jan

Sunday, January 21st

Our Double Under Clinic is today (Sunday) during open gym from 12:30 to 2:00pm, don’t miss it!

Oly WOD

3 Position Clean
1-1-1-1-1

Clean Pull
3-3-3-3-3

CrossFit WOD

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.

22 Responses

  1. BAston

    Ass bike with Denise

    360 total cals / 10 total miles

    5 rounds, then we both did a full minute sprint each at the end.

  2. Tapout

    This was fun.

    Almost all under 2:00, except for that 40 seconds round where I hit between 2 and 2:05. Fastest 1:34.

  3. Matt

    Total meters was 33 hundred something, I wrote them all down but then I erased it. 3rd round was most sluggish by far.

  4. sallys

    Row was surprisingly fun. Goal was to keep under 2:00/500m pace and was mostly successful except for the round of 40s, where I got up to 2:01.

  5. Alice

    3 Position Clean
    110-115-120-125(f on 2nd)-115

    Clean Pull 3s
    145-155-155-155-160

    Rowing WOD: ✔️
    Kept an eye on splits and distances for consistency. Lots of fun as a big crew.

  6. Liz

    Hotel gym
    Smith machine (wayyyyyy easier than weights) in kg
    Strict press
    30(10)-35(10)-37.5(6)-40(4)-40(3)
    Ohs same weights

    1. D-Nice

      Assbike WOD with Brian
      I worked up the pyramid:
      20 sec on / 30 sec off
      30 sec on / 20 sec off
      40 sec on / 10 sec off
      50 sec on / 1:40 off
      After round 5 we each did a minute “sprint”
      360 total cals / 10 total miles

    1. Lina

      CrossFit WOD:
      Total: (average)210m the 50 sec and 60m the 10sec
      (I didn’t track the exactly distance)

      Then 1 entire lap to central park with John
      Time: 50:00 minutes. PR ????

  7. Ashley Moduno

    3 pos clean: 125-130-130-135-140 (f on the last hang clean)
    Clean pulls:: 140-155-165-175-185
    Rowijg wod: no idea. Gave it my all

  8. LaurenMargaret

    3 Position Clean (1’s): 90-90-90-95-95
    Clean Pull (3’s): 115-115-115-125-120

    Double under clinic! – hit 57 dubs unbroken (PR), 1 triple under (PR) (thanks for the instruction Matt!)