[rs-columns]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Strength
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
in 15:00 work up to a heavy set of the following complex:
1 Snatch + 2 Overhead Squat
[/rs-box_content]
[/rs-one_half]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
WOD
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Complete the following:
In 5:00 complete:
150 Double-unders
In remaining time row max cals
Rest 5:00
In 3:00 complete:
50 Double-unders
In remaining time row max cals
This gem is from CrossFit New England!
[/rs-box_content]
[/rs-one_half]
[/rs-columns]
[rs-space space=”30″/]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2015/03/Photo-Feb-27-11-00-41-AM.jpg” link=”” alt=”” width=”” height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Kristen O on her way to competing 15.1!
[rs-space space=”30″/]
You may have noticed that today’s WOD involves rowers. If you’re good at counting and fairly observant, you’ll know that we don’t have 15 rowers, we have 8. So for today’s WOD we’ll split into 2 heats to complete the work. You might see that the work/rest cycles will work nicely with this.
Today your diligent use of MindBody will be very important. Recently we’ve seen a spike of folks showing up for WODs without signing up, mainly in the afternoons. We know that it can feel inconvenient to sign up for WODs but really it’s pretty easy….with the MBO app it literally takes 15 seconds to do! On most days you signing in is simply helpful for the coaches to figure out the warm-up and logistics for the workout. But today it will determine who gets on the rower. If the WOD is full and you didn’t sign up, or if the WOD isn’t full but a bunch of folks show up without using MBO and the numbers go over our cap, unfortunately we’re going to have to go to Plan B. We’ll always do everything we can to make sure you get your work in, so we probably won’t banish you to the street. But you’ll likely end up doing sprints instead of rowing!
Thanks for your understanding. As coaches we will always do everything we can to accommodate you guys, but signing up for your workouts has always been an expectation we have of our athletes from the beginning. It prevents overcrowding the WODs and allows us to maintain the high quality you expect and deserve. If you have any questions or concerns, please don’t hesitate to talk with one of your coaches.
