KTD: Partner Row 1000m x 250m

BUY IN: KB Complex

STRENGTH: Deadlift 5,4,3,2,2 @ 85%


AMRAP 12 min

Front Squat x 5

Push Press x 5


“Row to Hell” (Tag Team)

Row for calories..50, 40, 30, 20, 10

Harry never does anything halfway.

Mark has come a long way in a very short time. Soon he won't be "just surviving" and will begin to excel.


5 Responses

  1. Casey

    Yes, that is me in the pink jacket standing there not lifting anything. I feel like I’ve just come back from the dead……….give me a break, please.

    For anyone interested, I’m on a Lysol kick and brought my can to the gym today and sprayed the rowers, bars and clips……….whew, I feel better.

    Girl-rillas rocked it this morning, Christina was leading the pack!

  2. Dick D

    Hotel WOD:

    KD: 800m run & joint mobility

    WU: Pushup/ KB progression: 10 each pushup/25#, 35#, 45#, 50# DB two times through

    SWOD: Dumbbell Thruster Progression (25,30,35,40,45) x 10

    WOD: 30-20-10 for time of

    One Arm Dumbbell Snatch (20#-too light) alternating arms
    Burpee (hands of ground and jump obstacle)
    KB Swing (45#)


    I was pretty pleased with this WOD. Wish I would have had a pull up bar to do Cindy or similar but this was the best that my sleep deprived mind could come up with. Any other hotel room dwellers out there I would love to share workout schemes.

  3. ryan

    Went to crossfit dallas central today. Got my first muscle up and got two in a row. Video proof. If someone can tell me how I’ll post it. See ya monday.