Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
WOD Demo with Shane Farmer and Rich Airey - video [wmv] [mov] [HD mov]
CrossFit Hot Springs |
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10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters OR Run 400 meters OR Row 500 meters OR Bike 1000 meters WOD Demo with Shane Farmer and Rich Airey - video [wmv] [mov] [HD mov]
4 Comments
Michelle
8/10/2012 01:54:15 pm
Ummm.....Where are we going to swim and ride a bike? Or are we running 400 meters for 10 rounds? Please for the love of God tell me no! Are we running at the track? By the way, I WILL wear my running shoes this time!
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Michelle
8/10/2012 02:01:51 pm
Oh! I didn't see the rowing. So maybe it might not be all running.
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Jay
8/10/2012 02:02:19 pm
If I had a trailer and something to pull it with...I take the rowers to the track so peope could mix it up or not. On this wod...you choose any one or combination of exercises to do the 10 rounds. I'll let you know if I come up with a way to get things to the track.
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Michelle
8/10/2012 02:11:40 pm
Okay sounds good. I asked my husband, but we don't have one. We couldn't get one in time for tomorrow morning. Hmmm...but whatever works out will be good. It is okay if we do it at the gym. We can make do with whatever! I am used to running on the road (in the correct shoes that is.)
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AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |