Friday 3/24/17

REMINDER: Rowing Class with Coach Erinn TODAY at 5:30pm -especially geared toward newer members or those who have never received formal rowing instruction. Cost is $20, cash or billed through Wodify. 


“Goat Day”

Alternating EMOM for 20′:

Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement/skill that especially challenges us. Every athlete has different goats. Some popular examples of CrossFit “Goats”: Double-Unders, Toes to Bar, Kipping Pull-Ups, Chest-to-Bars, Ring Dips, Push-Ups, Handstand Push-Ups, Wall Balls, Overhead Squats, Barbell Cycling…

We don’t improve our technique with a high heart rate – that’s what we refer to as “training.” Today’s WOD is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of DUs, we want to practice at a LOW intensity where we can really focus on the mechanics of the hands and the timing of the jump.

Choose TWO “Goats” to work on today, and we’ll alternate between them on each minute (10 minutes total practice for each). You should be working for the full 20 minutes, though again, at a lower intensity and with a CONTROLLED heart rate. This WOD is not scored.


1000m Row for Time

Categories: WOD

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