The Baseline WOD is the only way to start the New Year. We will repeat this workout following the Nutrition Challenge. Hit it hard!
WOD
The "Baseline" WOD
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
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Modifications:
L4 - As is. Men sub 3:30 mins, Women sub 4:30 mins
L3 - As is. Men sub 4:00 mins, Women sub 5:00 mins
L2 - As is. Men sub 5:00 mins, Women sub 6:00 mins
L1 - assisted pull ups, men regular push ups, women modified push ups
Men sub 6:00 mins, women sub 7:00 mins
L1m - assisted pull ups or sub ring rows, modified push ups
**10 minute limit**
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Post time to comments
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cant wait to see everyone tomorrow night!!
Posted by: Lisa O | January 01, 2013 at 08:01 PM
Thank you Jess and Erica for stepping up and helping out with a class of 18 people, 5 of which were brand new to Crossfit! Couldn't have done it without your help!
Posted by: SuziQ | January 02, 2013 at 12:41 PM
Anytime! So glad I could help. It's great to see so many people getting into it!
Posted by: Erica K. | January 02, 2013 at 01:36 PM
Agreed. Great environment today. Thanks, Jess and Erica for the helpful tips.
Posted by: Pilar H. | January 02, 2013 at 08:05 PM
L1: 5:02
No rowing machine so subbed a 500M run
Closed out with ab and thruster skill work
Posted by: Chris-Jax | January 04, 2013 at 02:49 AM
I'm trying to get like for before the summer is over!
Posted by: Daniel A. | March 17, 2013 at 01:24 PM