WEDNESDAY 150415

Row 400 Meters For Time
Rest exactly 1:00
Row 1200 Meters For Time

Rest as needed then,

Run 400 Meters For Time
Rest Exactly 1:00
Run 1200 Meters For Time

Rest as needed then,

100 Double Unders For Time
Rest Exactly 1:00
120 Kettlebell Swings For Time

Note: Todays workout was last completed in our gym on January 16, 2015, and quickly became a favorite. Athletes may choose their start station but must honor the prescribed order of rotation. Former “Rowed Royalty” competitors are encouraged to complete the Row evolution first and set a new record.  The 1200 Meter Route will be our Big Loop. Mens prescribed Kettlebell weight is 53lb. and women’s weight is 35lb. Fastest overall time of the day wins a free pedicure or massage at Opal Spa & Boutique.

NateChamp

Nathan “The Champion” Mendelsohn

_______________

Nathan “The Champion” Mendelsohn wins by Arm Bar in the Black Belt Division at the Brazilian Jiu Jitsu Tour American Cup on Saturday, April 11, 2015. Congratulations Champ!

_______________

Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

On a 20:00 Running Clock,

“Buy In” with an 800 Meter Run (Or Bike 4:00 or 250 Weighted Jump Ropes)

Immediately followed by,

As Many Rounds As Possible (AMRAP) of:

5 Pull-up (Use a Band if needed!)
10 Push-up
15 Squats

_______________