• Fri 14SEP 2018
    17 Comments
    Boat Race
    Aimee

    Boat Race

    Weekend OnRamp Express

    Saturday and Sunday, September 15th & 16th.

    Saturday – 11:00am to 1:00pm

    Sunday – 1:00pm to 3:00pm

    Must attend both sessions. Register here.


     

    It has been a big week with plenty of conditioning work and we cap it off with a nice test of Rowing and Running intervals. 😀 

     

    WOD

    Boat Race
    3 Rounds
    500m Row
    400m Run
    – Rest exactly 3 Minutes between Rounds –

     

    Score = Total Time to complete

    *Delayed start for 2nd group on Rowers then first come first served throughout WOD.

     

    Extra

    Clean and Jerk
    EMOM x 10 (5 Rounds):
    Min 1:  3-Position Squat Clean
    Min 2:  2 Push Jerks + 1 Split Jerk

     

17Comments
  • Posted by Troy on September 14, 2018 at 11:08 am

    A/P – 135 to 185

    Wod -17:05

    Reply
  • Posted by Sean Greene on September 14, 2018 at 12:41 pm

    WOD – 16:52

    Reply
  • Posted by Jamie M on September 14, 2018 at 12:46 pm

    WOD – 17:58

    Reply
  • Posted by Dave Frise on September 14, 2018 at 1:11 pm

    WOD: 17:38

    Reply
  • Posted by Channy on September 14, 2018 at 1:48 pm

    WOD: Boat Race | 18:40

    Reply
  • Posted by Tom on September 14, 2018 at 1:51 pm

    wod 17:57

    Reply
  • Posted by Cody on September 14, 2018 at 2:09 pm

    WOD-16:24

    Looking strong Aimee and Nicole!

    Reply
  • Posted by Myles on September 14, 2018 at 3:44 pm

    WOD: 16:38

    Reply
  • Posted by Chris A. on September 14, 2018 at 3:52 pm

    WOD
    Boat Race
    16.00
    Great Week at MCF!!

    Reply
  • Posted by Nicole C on September 14, 2018 at 3:54 pm

    WOD – 18:58

    Reply
  • Posted by Denis on September 14, 2018 at 5:05 pm

    Wod – 16:15

    Reply
  • Posted by Tracey Smith on September 14, 2018 at 6:08 pm

    WOD: 18:30 – bike instead of run

    Reply
  • Posted by Kevin M. on September 14, 2018 at 6:34 pm

    WOD 18:08

    1st 3:48
    2nd 4:03
    3rd 4:17

    Reply
  • Posted by Marty on September 14, 2018 at 10:14 pm

    WOD – 16:21

    Thanks Chris A. for pushing me thru this one!!!

    Reply
  • Posted by Frankie Boucher on September 15, 2018 at 12:00 am

    WOD: "Boat Ride"
    3 rounds:
    500 m row
    Burpees & Su’s
    Rest 3 minutes
    Time: 19:00
    Tks coach Jeff P

    Reply

Leave a reply

Cancel reply
CrossFit Journal: The Performance-Based Lifestyle Resource Shop Now Rogue Fitness