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| CrossFit Info |
WOD Blog
 | Fri, Oct 10 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3206 days ago) |
10.10.2025(Check In) Warm-up 8 min Amrap :30 sec easy row 3 burpees :20 sec moderate row 2 burpees with a hope :10 sec dast row 1 burpee broad jump :30 sec easy assault bike 3 burpees :20 sec moderate bike 2 burpee jumps :10 sec fast bike 1 burpee broad jump Workout Score Time Even sets (0:00 & 10:00) 10/8 Cal row 10 Burpee broad jumps (3ft) 10/8 Calorie row Odd sets (5;00 & 15:00) 10/8 Calorie Echo Bike 10 Burpee broad jumps 10/8 Calories Echo Bike Score is total time Pacing should be same through all sets. If you finish first set in in 3 mins you will rest until 5 mins. If you cant row a 10/8 in about 1 min to 1:15 scale the calories. If you need to scale the number of burpees do that. I would like for you to get at least 1 min rest. At 5 mins you will; start the next set and so on. Burpees can be scaled to up downs or we will double number of line hops Cooldown 1 min pigeon pose R/L 1 min seated op. hand to op toes R/L 1 min wall V sit |
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