The 100,000 Meter Holiday Challenge
You have from Monday November 26th to until Thursday, December 31st to accumulate 100,000 M on the Erg (rower).
Slap your name on the front Whiteboard under 100,000 meter challenge and you are in! You can do the math on your own, but it is a healthy amount of meters per day. You can chip off 10,000 at a time or 2,500 a day. Any rowing we do in WODs counts to your total. Your only requirement is to update your total meters on the whiteboard in the front gym on a weekly basis.
Why? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And a little extra work over the holiday does a body good.
Schedule today: 9am and 10am CrossFit classes!
Strength WOD
Take 15 minutes to Find a heavy weight in this complex:
1 Snatch + 1 Hanging Snatch (power or squat)
WOD
20 Sit ups
15/12 Cal Row
10 Hanging Power Snatch
12 min AMRAP
Fitness: 75/55
RX: 95/65
RX+: 95/65 (15 toes to bar)
Coaching tip: Use the strength work to reinforce good position on your snatch and build up to a challenging weight. For workout pick something that feels light from the beginning. Keep your snatches fluid but focus on execution with each rep. If you are new to this movement, feel free to work from the hanging position during the WOD.
The set up… a strong starting position makes for a strong lift.