Intro 6 Pack | Get 6 Classes for only $49 ($150 value)                                                                    Buy Now >>
Back to Main Area
April 10th, 2012

WOD 120410

IMG_0003 copy


800m Run/750m Row
2 Rounds
10 Pullups
10 Pushups
10 OHS
10 Situps
10 Back Ext/Superman


Rope Climb
Couch Stretch (2 Mins Each Side)
Partner Hamstring (2 Mins Each Leg) 


2K Row

Compare to: August 24th


Get started at CFQ NOW with three personal training sessions.
– Get the best in CrossFit performance gear at the CrossFit Store

Clean Eating challenge 2012

– Challenge begins April 13th. Click here to register for the Clean Eating Challenge.
– Download your scorecard – Paleo Point Card
– Challenge details, for more information go to the Clean Eating Challenge Page

Each challenge participant will start each day with 21 points. These points represent 7 aspects of the Paleo diet and account for 3 primary meals a day.  Your goal is to accumulate as many points as possible.

Live CrossFit

Videos, journals, articles that will help your brain PR

Rowing; Excellence In Execution – Video
10 spices, spreads & oils in your healthy kitchen – Article

14 Responses to WOD 120410

  1. Derek says:

    WOD: 2k Row – 7:39
    Rope Climbs, finally understand the rope leg/foot pinch method. Got 1/2 way up (highest I’ve gotten) if I had some grip strength left might have gotten higher.
    Thanks to Kev for help with rope climbs

  2. Kevin says:

    Nice job Derek! Rope climbs are extremely functional. It allows you to start a fight with any creature without opposable thumbs and all you need to do is climb out of reach.

  3. brandy@cfq says:

    Nice job Derek!

  4. Ryan says:

    So terrible.

    Did learn some new tricks though. Much appreciated Ant.

  5. Coleen Machine says:

    Did this WOD 2/16/12 9:36
    Today 9:16
    I was hoping for 9:00, but I’m happy that I improved 20 seconds. Thanks Ant for giving great tips tonight for rowing and rope climbs!

  6. Nicole says:

    WOD: 8:06 … My PR is 8:02 (in Feb) but today still felt like a solid row. Was trying to get under 8:00 today.

    Congrats to ‘Cil who got a PR tonight (8:24!!!) and landed herself on the leaderboard! Boston won’t know what hit ’em come Marathon Monday!

  7. Mike T says:

    7:33 almost got on that board

    Fun 6pm class

  8. Charlie says:

    7:33 first attempt at a 2k.

    Great technical breakdown of the rope climb and row, thanks Ant.

  9. Danny B says:

    7:45 first time 2k
    rope made me feel like a weakling

  10. Louise says:

    Brandy – thanks for the tip about Lunch Box tonight. I got the all-in burger without the bun and even managed to go for the salad instead of the sweet potato fries! See you Thurs.

  11. LL says:

    run 400m
    50 DU
    5C2B pullups
    10 pistols
    10 Ground to Overhead (C&J) 85lb

  12. dom says:

    6:47.2 9/10ths of a second slower than my PR… felt yucky. I think I can beat it next time for sure

Leave a Reply

Your email address will not be published. Required fields are marked *