WOD 03-07-2013

If you are coming for a morning class dress warm.
4 Rounds
Row 500M
Run 400M
Rest as needed between rounds. (3 or 4 minutes). You owe 5 Burpees for every 10 seconds you slow down each Round. Burpees (if needed) should be completed after each 400M Run.


  1. CrossFit Rebellion will have a team for the Rumpshaker 5k which will be on 3/30. If you’re interested in being on the team, please go to http://www.imathlete.com/events/Rumpshaker5K and select Team Registration. The registration fee is $20 thru this Saturday (3/9) but will increase to $25 afterwards. FYI, Rumphaker is a nonprofit organization formed by friends and family in memory of Lisa Martz who died of colon cancer in 2007. Its mission is to promote awareness about colorectal cancer, raise funds to fight it, and provide hope for colorectal cancer survivors and those fighting the disease. Although I did not know Lisa, I am friends with her children, Adam and Amanda, and know that they would appreciate you participating in the run.

  2. Sounds like a great race……I’m in!

  3. Hank Adams says:

    Great video for WOD number 1


  4. Hey, Bill, maybe forming a B or even C team would be a way to involve people w/o the risk of messing up general stats,

  5. No need for that. Anyone can participate. Only the top 5 scores from each team count towards the team time.