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Rowing WOD 7/30/14: 2RFT – 800m Row, 60 DU, 40 KB Snatch, 20 Box Jump – Post Time and Avg. Splits

Rowing WOD:

2 Rounds For Time …

800m Row (@1k Pace)

60 Double Unders

40 KB Snatches (1.5/1 Pd) (20 Each Arm)

20 Box Jumps (24/20 in.) 193 more words

Rowing

Rowing WOD 7/29/14: 5 x 500m w/ 2min Rest - Post Splits and Focus

Rowing WOD:

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

It’s been 4 weeks since we’ve attacked this Rowing WOD.   145 more words

Rowing

Rowing WOD 7/28/14: 10k Row for Form – Post Time and Focus

Rowing WOD:

Row 10,000m

  • Focus on Form
  • Fix one thing every 1k
  • Steady State Pressure (should be able to say short sentences)

This past Wednesday, Rowing burst on to the scene with many people around the country watching the CrossFit Games programming of a 3k Row, 300 DU, and 3 mile Run.   97 more words

Rowing

Rest Day 7/27/14: Can you imagine a Games Event on the Water? – Share

Rest Day:

Can you imagine a Games Event on the Water?

Wouldn’t it be epic to watch the Games WOD from Friday with a 3,000m row on the water instead of the erg?   44 more words

Rowing

Rowing WOD 7/26/14: 10 x 1:00 On, :45 Off – Post Avg and Fastest Split

Rowing WOD:

10 x 1:00 On, :45 Off

  • First 5 @2k Pace
  • Next 3 @1k Pace
  • Last 2 @Max Effort

One Week until our next 500m Test!   195 more words

Rowing

Rowing WOD 7/25/14: 7 x :45 Row w/ 2min Rest, Heavy C&J – Post Splits and Loads

Rowing WOD:

Max Effort

7 x :45 Row w/ 2min Rest

During each rest perform a heavy clean and jerk.

Olympic lifters are known for their power and speed, two skills required to move boats fast.   73 more words

Rowing

Rowing WOD 7/23/14: AMRAP9 − 250m Row, 6 Shoulder to OH – Post Score

Rowing WOD:

As Many Rounds As Possible in 9 minutes of …

250m Row

6 Shoulder to Overhead (155/105 lbs.)

We performed this Rowing WOD last December and had a blast.   174 more words

Rowing