(931) 644-8890 lorencrowder15@gmail.com

Announcements

We will have no classes Friday Mornings or Evenings for the next 5 weeks due to the CrossFit Open… The CrossFit Open heats will start at 5:30PM on Friday’s. To join in on the fun go to games.crossfit.com to sign up! Even if you’re not participating come out and cheer on those who are and show your support… We Love our CFO FAMILY!!

CrossFit Overton – CrossFit

Warm-up (No Measure)

Rowling

In Teams of 3

12 Frames as TEAM (4 each)

First, set up the rower with any damper setting you feel comfortable with. Everyone begins and tries to get as close to 100 meters as possible. Only full pulls are allowed and you must place the handle back in the metal catch before the counter stops. Each round you record how far from 100 meters you are; over or under doesn’t matter.

So with that example of 112 meters, you would personally record a score for 12. If someone gets 100 on the nose? They get a score of 0.

Once the workout is completed, the person with the lowest score is the winner, just like in real bowling. Besides bragging rights, they can pick the exercise or exercises that the entire group, including the winner, will do. Now, take the bottom 1-3 scores and add them together; this will be the number of reps the group has to perform.

Warm-up (No Measure)

Rowling

In Teams of 3

12 Frames as TEAM (4 each)

First, set up the rower with any damper setting you feel comfortable with. Everyone begins and tries to get as close to 100 meters as possible. Only full pulls are allowed and you must place the handle back in the metal catch before the counter stops. Each round you record how far from 100 meters you are; over or under doesn’t matter.

So with that example of 112 meters, you would personally record a score for 12. If someone gets 100 on the nose? They get a score of 0.

Once the workout is completed, the person with the lowest score is the winner, just like in real bowling. Besides bragging rights, they can pick the exercise or exercises that the entire group, including the winner, will do. Now, take the bottom 1-3 scores and add them together; this will be the number of reps the group has to perform.

Metcon

Metcon (2 Rounds for time)

2 Man Team

RX

0:00-12:00

100/70 Cal Bike Erg

100 Wall Balls

12:00-24:00

100/70 Cal Row

100 Up Downs

SCALED

2 Man Team

0:00-12:00

70/50 Cal Bike Erg

70 Wall Balls

12:00-24:00

70/50 Cal Row

70 Up Downs

Score: Each Workout

Example:

Workout 1: 9:24

Workout 2: 7:56