Friday Workout: Row, Jump, Pull-up, Db Snatch, DU

Hey Everyone – Be sure to join in on our Nutrition Workshop at 10am this Saturday!  RSVP on Facebook so we know how many will be there.  Thanks!

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WOD

Level 1

3 Total Sets:

  • Row x 350m
  • Burpee Box Step Up (18/12) x 10
  • Ring Row x 15
  • Hang Dumbbell Snatch Alternating Arms x 20
  • Jump Rope Single x 60
  • Rest 4 Minutes

Level 2

3 Total Sets:

  • Row x 500m
  • Burpee Box Jump (24/20) x 10
  • Chest to Bar Pull-up x 15
  • Dumbbell Snatch Alternating Arms (55/35) x 20
  • Double Under x 30
  • Rest 4 Minutes

Notes: PACE yourself.  Goal is to increase effort each set, and try to be consistent.

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 24 Nutrition Workshop at 10am in the Lower Room!
  2. January 31 Habitat Build Day!
  3. Register for the 2015 CrossFit Games Open!

6 thoughts on “Friday Workout: Row, Jump, Pull-up, Db Snatch, DU

  1. 7:35, 9:10, 9:40 (45# DB, RR, 2SU+1DU to 20 DU)

  2. 5:48, 5:57, 6:33

    Burpee Box Step Ups (alternating legs), Ring Rows, 45#
    tore my hand yesterday, so no hanging from a bar for a few days. Still avoiding box jumps until my left leg is 100%

  3. 5:41,5:48,5:58 (regular pull ups today)

  4. 22:20 straight through

    >

  5. 6:54, 6:45, 6:21 (reg. PUs)

  6. 4:33, 5:03, 5:19 rx

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