Step outside your comfort zone

Smooth and Efficient
Smooth and Efficient

PVC Pipe – Rx
Foam Roller – scaled

Rowing Technique
Handstand Hold
Handstand Push-ups

Row 2000m for time

Rest 10 minutes

5 Rounds
10 Handstand Push-ups
15 Toes to Bar


  • Andrew

    06/24/2013 @ 4:22 pm

    2000m in 7:04. Which is 46 seconds off the PR. Oh well. Just don’t tell Brogan.

  • Joel

    06/20/2013 @ 1:34 pm

    first time I have rowed 2000m..9:06…all I need to do now is shave 2 min
    WOD 12:12 scaled to 5 HSPU (RX) and 10 toes to bar.

    • Manny Rodriguez

      06/20/2013 @ 3:45 pm

      Great job joel!!

  • Mike Brown

    06/20/2013 @ 1:22 am

    1. 2000m row: 7:18

    2. WOD 2: Toes To Bar are getting better. pumped about that.

    3. massive scale job in WOD 2. didn’t keep track of time. didn’t stay consistent on rep scheme. This was definitely a “GOAT SALAD” – Shamwow

    4. So looked up goat salad on urban dictionary and got 0 results. Then I googled “goat crossfit” and got the following:…

    5. A “Goat” is a movement you hate doing, suck at or both. Very
    simply put, it’s the movement that makes you grimace every time you see it
    because you can’t do it or you suck at it.

    6. touche

    • jason barrow

      06/20/2013 @ 1:37 am

      – I’m harboring some extreme saltiness over you beating me by a second on the 2k.
      – I never heard the term GOAT used in a negative manner until I started Crossfitting. G.O.A.T.’s always meant GREATEST OF ALL TIME to me, as in LL Cool J’s 2000 classic “The G.O.A.T.” off of the album “G.O.A.T.”. LL doesn’t have any movements he can’t do.

      “I’m the G.O.A.T.
      The Greatest of All Time (Cool J)
      The Greatest of All Time (LL)
      The Greatest of All Time (Cool J)”

  • jason barrow

    06/20/2013 @ 1:15 am

    2k Row: 7:19.5 (Old PR: 7:25.9)
    I think I drowned trying to row in the waves of Taylor’s wake, he CRUSHED it.

    WOD 2: 2 Rounds + 7 Reps Rx at the 15min mark
    Decided I wasn’t going to scale down the HSPU’s, those are what I need to work on, I want all the practice I can get. At least tomorrow’s wod looks punishing enough to make me forget this one.

    Always nice to see Honey Boo Boo make a 7PM appearance.

  • Manny Rodriguez

    06/20/2013 @ 12:43 am

    Wod 1 8:09 PR 2k row took alot out of me!
    Wod 2 13:57 RX

  • nicole d

    06/19/2013 @ 10:47 pm

    WOD #1: 8:10.9…PR city!! Crash Bs this past Februray was 8:15.4, small gain toward my sub-8 goal but I’ll take it;)
    WOD #2: 13:18…pike push-ups/knees to chest

  • Mike Quigley

    06/19/2013 @ 11:52 am

    WOD 2 – 11:25, scaled to 5 HSPU for rounds 2-5, otherwise I’d still be there.
    WOD 1 – 7:31. “Kelly” was still with me during this one.

Comments are closed.