Please take note of our upcoming holiday schedule:
- Thursday, December 24
- 0900 Park WOD
- Friday, December 25
- 0900 Park WOD
- Saturday, December 26
- 0900 Park WOD & 1000 CrossFit class
- Thursday, December 31
- normal schedule with no 1810 CrossFit class
- Friday, January 1
- 0900 Park WOD & 1000 Open Gym
Conditioning
For times:
- 1500-2000m Row (or 3000-4000m Bike)
*Every minute on the minute complete 2 power cleans
At 15:00, repeat.
12:00 time cap each set
Notes
Today’s conditioning is 2 sets of rowing (or biking), with 2 power cleans at the top of every minute. Your score is the slower of the two rounds.
If your fastest 2k time is 8:00 or faster, try row 2000m. If your fastest 2k time is between 8:00 and 8:30, you can try row 1750m. If your 2k time is slower than 8:30, row 1500m. If you are using a bike, the same rules apply. If you do not know what your fastest 2k time is, make an estimate.
The power cleans should be at a challenging weight, but you should be able to complete the reps in two singles in under :10.
This workout is all about transitioning in and out of the rower or bike quickly. Don’t waste time. Get right into pulling on the handle.