Tuesday, June 16, 2015

RSVP HERE to sign in for class or use the Mindbody Connect App.

For time:
Row 1000m
Run 800m
Rest as needed
Row 500m
Run 400m
Rest as needed
Row 250m
Run 200m

Accumulate 100 hollow rocks and 100 arch rocks during the rest periods.

Coach's Notes: The run must be completed immediately after the row. Do not run first as a rower might not be available when you.

Post your scores:
Time for first row+run
Time for second row+run
Time for third row+run

Cannot run? Power walk or bike same amount time as row took.
Can also modify with 75 or 50 hollow rocks and arch rocks.

 Saturday we will have 8:30am and 9:30am classes.
Want to try out CrossFit North Mesquite? We allow you to try one FREE class before you sign up. So choose any time on either Thursday or Saturday.
Email to RSVP your spot!


  1. WOD - row 3:51 - 1:41 - :46
    Bike between row for same time


  2. Great Video! Looking forward to the 6:30WOD!!

    Strong Starts Here!!

  3. I totally forgot my times, but this WOD was awesome!! And I even hate running!!

  4. I think just having my name in the board was enough today.....no times but it was lotsa fun.