WOD

Here you will find the real time workouts each day! If you would like to sign up for a class please call 563-556-6496.

CrossFit – Tue, May 13
General Warm-up

2:00 Row

2:00 C2 Bike

1:00 Row

1:00 C2 Bike

0:30 Row

0:30 C2 Bike

For time (4 Rounds for reps)

4 rounds, each for time

Row 500m

C2 Bike 1,000m

Rest 3:30 between rounds


Perform with a partner where 1 athlete starts on the rower and 1 starts on the bike. Switch when both are finished. Alternate starting machines each round.

Deadlift (“Deadlift 5-5-5-5-5 After each set, perform 3 Broad Jumps for max distance Begin around 70-75% of your 1RM and build AHAP. Rest 3-4 minutes after jumps.”)

EXTRA CREDIT