Nov 23, 2012

Posted: November 23, 2012 in Concept2, CrossFit Rowing, Interesting Link, News, WOD

Sorry for the brief outage. Things should be returning to normal.

Today’s Black Friday WOD at CrossFit Tulsa is Clovis. Brice knew this American Hero who died 2 days before his deployment ended. I stocked up on my calories yesterday and I plan to add a few more before this 2 hour WOD attempt.

CrossFit Rowing WOD

“The Gobble Gauntlet”
800m Run
50 Sit Ups
800m Run
40 Air Squats
800m Run
30 Burpees
800m Run
20 Push Ups
800m Run
10 Split Squat Jumps

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 4-8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds

Concept 2 WOD

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.

Interesting Links

Remembering CrossFit Intensity’s Joe Lengel – The Rx Review

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