Warm up:
2 rounds of:
200m Row
100m Run
5 Squat cleans (bar only)
5 Presses (bar only)
5 Pull ups
10 Walking toe touches


4 rounds of:

300m Row
Max rep ring push ups
(rest 2-3 minutes)

Post total reps of ring pushups to comments.



Join CrossFit Heath in raising breast cancer awareness with a “pinktacular” fun WOD and fundraiser. 100% of all donations will go to The Health Center at Helping Hands of Rockwall to help less fortunate women receive mammograms. A $25 minimum donation is required to participate and gets you a free t-shirt. If you would like to donate and not participate, contributions of any amount are greatly appreciated. What better way for CrossFitters to help a cause so important to many than to join boxes from surrounding communities in a partner WOD?!

DATE: Saturday October 20, 2012
SIGN IN: 8:30 AM
START: 9:00 AM
WOD: Partner WOD TBA
LOCATION: CrossFit Heath: 272 Ranch Road Trail, Heath, Tx 75032

**Amie and Angie are going as a team – who else wants to go? We will carpool on Saturday from CF7, leaving at 7:30am. If you would like to go, form your two person team and email your RSVP to Amie at amiet08@gmail.com

**We were contacted by an anonymous donor who is donating to Treasure Your Chest and will sponsor two teams to go to the event. If you would like to be on a team or have a team of two and cost of the event would keep you from going, please email me so that we can get you on a team or get your team registered.

Tuesday WOD, October 16, 2012

6 thoughts on “Tuesday WOD, October 16, 2012

  • October 16, 2012 at 6:12 am

    Averaged a 1:30-35 pace on the rows
    Ring Push-ups: 15 + 15 + 13 + 12 = 55

  • October 16, 2012 at 7:09 am

    70 ring push-ups . Stayed under 1 minute each round for 300m row. First round was 51 seconds.

  • October 16, 2012 at 8:53 am

    89 reps
    Rows ran anywhere from 55sec -1:15

  • October 16, 2012 at 3:22 pm

    90 reps, all rows were 1:01 or less

    Good job Shupe, enjoyed the head to head workout!

  • October 16, 2012 at 4:48 pm

    21 + 22 + 19 + 18 = 80 reps
    Don’t remember time on rows.

  • October 16, 2012 at 8:42 pm

    84 reps – first two rows sub 1 minute. Second two just over.

Comments are closed.