Tuesday, 25 April 2017



Row Sprints

Row 250m, All Out, holding 28-35 Strokes/min

…rest 3 minutes

Now perform:

400m Row @ 90% all out pace, rest 1 minute

350m Row @ 90%, rest 1 minute

300m Row @ 90%


For quality



2017 Masters Online Qualifier WOD 1

100 Alternating One-Arm Dumbbell Snatches (50/35)

80 Calories Rowed

60 Bar Facing Burpees

40 Muscle-ups


For Time*

(20:00 time cap)*

*If cap is reached, score is total reps completed within the cap

For complete standards, descriptions, and other age group variations, go to games.crossfit.com



Spine Smash – 2:00

Prone Shoulder External Rotation – 1:30/side

Reclined Supine Twist – 1:30/side



Royal Huddleston Burpee Challenge:

Day 80



Post times, score, and experiences to comments


  1. Is Mike using a spotter? Safety first!

  2. CourtnieMcKone says

    I rowed

    209, 20# db

  3. Ugly rowing tonite. Need to keep my back straight.

    CWOD go tot 19 bar over burpees at the cap.

  4. 207 Rx. Eventually I quit whining and did the WOD

  5. 230rx
    NTFS- rested between every set of 10 DBS to save back, kneeled up to jump on Burpees (those could have been faster) , and finally rowing needs work.

    Nice work happy Tuesday!

  6. Muffin Man says

    250M: 1:30.0 pace / 1:39.0 target
    400M: 1:38.6
    350M: 1:39.4
    300M: 1:39.1

    CWOD: 247 Rx

  7. RhondaG says

    240 Mod
    20# DB
    Major suck-fest during the burpees!

  8. Mr. Such says

    242 Rx

    Tie Break time was around 18:18. I need to work progressions on ring MUs. Lack of confidence.

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