Basin CrossFit, Basin CrossFit – CrossFit


(10min) While partner 1 attempts to row a perfect 100m! (To get a perfect 100m, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.) Partner 2 performs alternating groiners.


Whoever rows closest to the perfect 100m, doesn’t need to perform the penalty below.

*Add a 2 x burpee penalty per missed meter (if you land on 98m, you perform 4 burpees).

Perform a total of 3 rounds. At the end of the three rounds perform 6 burpees for fun. ????

(5+min) Shoulder Complex #1

Wod prep

(15min) Prep for Workout:

10 Deadlift

10 Ring rows

10 Box step ups

8 Deadlift

8 Jumping Pullups

8 Over the bar jumps

6 Deadlifts

6 Pullups

6 Box jumps

4 Deadlifts

4 Pullups

4 Box jumps

* Increase the deadlift weight each round, with the set of 4 being your working weight.

* Increase the box jump height to your working height for the last round.


Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225#

20 Box Jumps, 24″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

Metcon (Time)

Rx : Roy Modified

15 Deadlifts (185/135lbs)

15 Box Jumps (20″)

15 Pull-ups

5 Rounds

Metcon (Time)


10 Deadlifts

10 Step Ups

10 Ring Rows

5 Rounds


Metcon (Time)

5 rounds for time:

5 Bench (205/135)

15 GHD sit ups

5 Muscle ups
– Goal is to finish under 10 minutes. Those muscle ups will be much harder after all the pull ups from the workout earlier. Scale to what can be maintained in an unbroken set.