pic courtesy of Games.CrossFit.Com

Don’t forget, this Friday, we will be doing our Going-Away WOD for BG Leonard (centrer) starting at 0600 at the Combat PT Tent.  Please see Coach Sherri to sign up your team.  Come out and let’s send the General off the right way!



“Boat Race”

3 Rounds for Time*

500 meter Row

400 meter Run


*Rest 3 minutes between rounds


Score is total time (including rest) it takes to complete all three rounds.


Borrowed this one from our good friends at CrossFit New England.

Good lung burner.  With the built-in rest, try to go hard on both pieces


Scaling Options:

Run -> .7 mile on Assault Bike


Cool Down:

Childs Pose – 2 x 2 min


Calf stretch on rig – 2 X 1 min per

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