• Tue 12JUN 2018
    21 Comments
    Smooth Sailing
    Ryan & C.C.

    Smooth Sailing

    WOD

    Smooth Sailing

    AMRAP 18
    200m Run
    16/12 Calorie Row
    12 C2B Pull-ups
    12 Alternating Dumbbell Snatches (50/35)

     

    *delayed start for the 2nd group and then all rowers will be first come first served throughout the WOD.

     

    Extra

    Recovery + Midline
    5 Sets (NFT)
    1 minute Light Bike or 100m Run (Recovery Pace)
    20 GHD or Abmat Sit-ups

     

    Pictured Here

    Ryan and C.C.

     

21Comments
  • Posted by Troy on June 12, 2018 at 11:03 am

    Strength- squat snatches @115#

    Wod – 4+200m run+ 16cal + 2 C2B. Rx

    After party – done (running & GHD)

    Reply
  • Posted by Denis on June 12, 2018 at 11:44 am

    Wod – 4 + 200m run Rx

    Reply
  • Posted by Shannon on June 12, 2018 at 12:02 pm

    Strength: squat snatch

    WOD: 4 rounds RX

    After party: complete

    Reply
  • Posted by Coach Shanny on June 12, 2018 at 1:28 pm

    WOD: 4Rounds+ Run+12cal row+12 Pull-Ups

    (6 Pull-Ups/6 Strict Ring rows, 35# DB Snatch)

    After Party: done ✅ Ab Mat SUs

    Reply
  • Posted by Jason P. on June 12, 2018 at 1:40 pm

    WOD : 4 round – run 13 Cal.

    Reply
  • Posted by David Frise on June 12, 2018 at 1:45 pm

    WOD : 4 Rnds + 4 pull-ups
    18 min AMRAP:
    500m bike
    16 cal row
    12 reg pull-ups
    12 alt dumb bell snatch @ 40#
    After party: 5 x 1min row + 20 abmat situps

    Reply
  • Posted by Cody Jorgensen on June 12, 2018 at 2:20 pm

    Wod RX- 5+200m run.

    Reply
  • Posted by Sean Greene on June 12, 2018 at 2:34 pm

    WOD: 4 rounds plus 5 cals on rower – 35# dumbells, regular pull-ups

    After party complete – 5 rounds 100 m run and 20 ab-mat situps

    Reply
  • Posted by Chris A. on June 12, 2018 at 3:19 pm

    WOD
    Smooth Sailing

    Wod RX- 5 100m run
    AP 3.35> km loop with Cody
    Great Class and Prep this morning Jeff. 
    Reply
  • Posted by Nicole C on June 12, 2018 at 4:19 pm

    Wod – 3 + run + 24 Rx

    After party – done

    Reply
  • Posted by trevor on June 12, 2018 at 6:35 pm

    I can’t help but notice CC is giving Ryan a pep talk.

    Reply
  • Posted by Tracey Smith on June 12, 2018 at 9:01 pm

    WOD: 3 + row + 12 pull-ups

    scaled to 8 C2B & 25# DB

    Reply
  • Posted by Terry V. on June 12, 2018 at 10:40 pm

    WOD
    Smooth Sailing
    AMRAP 18
    200m Run
    16/12 Calorie Row
    12 C2B Pull-ups
    12 Alternating Dumbbell Snatches (50/35)

    Score: 4 + 5 cal Rx’d
     
    Thanks Coach Jenny Dew.

    Reply
  • Posted by Frankie Boucher on June 13, 2018 at 12:25 am

    WOD:"Smooth Sailing"
    AMRAP 18 min
    200 m run
    12 cal row
    12 ring rows
    12 alternating dumbell snatch – 25 lbs
    Rounds: 4 + 12 cal row
    Tks coach Jen

    Reply
  • Posted by Marty on June 13, 2018 at 1:15 am

    WOD 4rds + 10 cals rx

    After 2+ weeks away, I must say I totally missed MCF!!!!

    Great class coach Terry!!!!!

    Reply
  • Posted by Linzie Dela Cruz on June 13, 2018 at 4:08 am

    WOD
    200m run
    12 cal row
    12 band PULL UPS
    12 alternating dumbbell snatch 2×20# 2×35#
    4 + 10 cal

    Reply
  • Posted by Todd S on June 13, 2018 at 2:41 pm

    WOD: 4 +0 Rx

    After party complete with 100m runs.

    Reply
  • Posted by Kevin M on June 13, 2018 at 4:02 pm

    WOD modified to 12cal row, 6PU and 35# DB

    Score – 4 rounds + 3 calories

    Reply
  • Posted by Lora on June 13, 2018 at 6:41 pm

    WOD "Smooth Sailing"

    Score = 4 rds + run + 12 cal row Rx

    That one hurt after 12 days away…
    C2B and I are still not friends.

    Reply

Leave a reply

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