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DESCRIPTION

STRUCTURE: Every 2 Minutes for 15 rounds athletes will complete 5 Pull-Ups, 10 Air Squats then 15 Abmat Sit-ups before Rowing for calories the in the remainder of the 2:00 before the next round starts

STIMULUS: “Who-ville” is a “Pacer” Workout

STRATEGY: 5 Pull-Ups should be completed in under 0:20. 10 Push-Ups should be completed in under 0:30. 15 Sit-Ups should be completed in under 0:45.

SCALING: Choose a variation and number of Pull-Ups that can be completed in 2 sets. Choose a variation and number of Push-Ups that can be completed in 2 sets. Choose a number of Sit-Ups that can be completed without a break.

SCORING: Score today is total calories on the rower

EFFICIENCY TIPS

Quick breaks between sets will go a long way today

Perspective: only 2:00 of work per round but 30:00 of work in total

With likely less than a minute on the rower, efficient transitions in and out will be important.

WOD

WHO-Ville (Calories)

“WHO-VILLE”

On the 2:00 x 15 Rounds:

5 Pull-ups

10 Air Squats

15 AbMat Sit-ups

Max Calorie Row

*Score = Total Calories

Sub-Make Cal Bike

RX+-Same as RX’d

RX-As Written

50-59-Jumping PU

60+-Ring Rows

Basics-3 Ring Rows, 5 AS, 10SU