WOD Blog
 | Tue, Feb 20 2024 |  |
 | Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
240220(Calories, Rx2, Rx3) RX Every 2:00 for 4 rounds: 6 box jumps (24/30 in) 12 push-ups Max-calorie row – Rest 2:00 between rounds. – Score is total calories rowed. Rx2 Every 2:00 for 4 rounds: 6 box jumps (20/24 in) 12 push-ups Max-calorie row – Rest 2:00 between rounds. – Score is total calories rowed. Rx3 Every 2:00 for 4 rounds: 6 box jumps (12 in) 9 knee push-ups Max-calorie row – Rest 2:00 between rounds. – Score is total calories rowed. INTENDED STIMULUS 1:00 or more to row every round with 10/15+ calories each effort. Box jumps and push-ups each in under :30. 1:1 work-to-rest ratio to allow for sprint efforts.
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