Main – CrossFit Group WOD

Waiters Walk / BirdDogs / Dead Bugs (No Measure)

2 Rounds

200M Waiters Walk (Switch at 100)

10 BirdDogs

10 Dead Bugs

Rowling (No Measure)

As many games as 20 minutes allows:

The objective is to row exactly 100m. It doesn’t matter how fast you row, or how slow you row, but you want to get as close to 100m as you can. If you get exactly 100m, that is considered a “Strike”

Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get another frame. Your score for each round is the deviation from 100m. Your total for the game is your score across all 10 rounds. (So if I row 102m or 98m, my score from that round would be 2 etc.)

If in the last frame you row a strike, you continue rowing to overwrite your frame 1 score (if it wasn’t a strike) and can keep rowing until you miss a perfect row.
If you are waiting for a game, get your bar and box ready for the WOD. Work on hip mobility, warm up the deadlift.

Running Christine (Time)


400m run

12 Body Weight Deadlifts

21 Box Jumps/Steps

Fitness = 35 – 55/ 55 – 75#

Intermediate = 75 – 105#/ 115 – 135#