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STRUCTURE: Athletes will start by rowing 2,000/1,600 Meters, then a set of 150 Double Unders, into a 1 Mile Run, back to the jump rope for another 150 Double Unders and the finishing back on the row for another 2,000/1,600 Meters.

STIMULUS:”Dude, Where’s My Bar?” is a Pacer workout.

STRATEGY: On the Rower, 2,000/1,600 Meters should take 9:00 or less, 150 Double Unders should take 2:30 or less and a 1 Mile Run should take less than 10:00.

SCALING: Choose distances/reps that make the above time goals doable.

SCORING: Score is the time it takes to complete the workout. Todays workout is time capped at 35:00.


-Legs will be tired going into first round of Double Unders, stay calm, stay tall on the jump

-Much more time on the Rower and Run today than on the Rope, take strategic breaks to push the pace on the row and run.


Dude Where’s My Bar (Time)


For Time:

2,000/1,600 Meter Row

150 Double Unders (225 singles)

1 Mile Run

150 Double Unders

2,000/1,600 Meter Row

Time Cap 35 min

Subs-For Row – 100/75 Cal Bike

For Run 2000/1600m Row

RX+-Same as RX’d

RX-As Written

50-59-1600/1300m Row, 150 Singles,

1 mile Run, 150 Singles, 1600/1300

60+-1600/1300m Row, 150 Singles,

1 mile Run, 150 Singles, 1600/1300

Basics-800m Row, 75 Singles, 400m Run

75 Singles, 800m Row