CrossFit 405, CrossFit 405 South – CrossFit



Rowling is back!

Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)


barbell prep

5 good mornings

5 back squats

5 elbow rotations

5 muscle cleans

5 strict press

5 front squats

Mobility (10-16:00)

Banded super Front Rack Stretch – 1 Minute/arm

Wrist Stretch – 1 Minute/arm

Pigeon Pose – 1 Minute Each Side

Teach/Movement Prep


Thrusters: Get Tall & Elbows Forward

Bar Facing Burpees: Step back versus jump back, Snake up/flop down, and 2 foot jump over bar


Workout Prep:

2 rounds increase intensity each round w/ final round matching pacing and breathing for workout:

2 thrusters

2 bar facing burpees

4 thrusters

4 bar facing burpees

rest 1-2:00 and add weight for 2nd round to build to workout weight



Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Women RX is 65#

INT/NOV: modify weight on bar to be something you could complete 15 reps unbroken when fresh and modify to regular burpees


Quad smash + couch stretch + triceps smash + banded front rack